Replying to @Ja de again, an incredibly simplified summary. But quite a few people wanted the weight gain version.. so here you go 😂 . How much more? 👉🏼 200-300 calories above maintenance is fine for the majority. . How much protein? 👉🏼 around 1.6g per kg of bodyweight is fine for the majority. . And I use the term “definitely” loosely here 😂 . . #howtogainweight #howtogainmuscle #nutritionist #personaltrainer #lukehannanutrition

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Replying to @انتہ الحیات smjh gayein ? #chestfatloss #females #fitnestips #howtogainmuscle #chestfatexercise #dubai_dxb_uae🇦🇪 #uktalent #foryourpage #buildmusclelosefat #canada #germany🇩🇪 #indiatiktok

LISTEN UP IF YOU CANT MUSCLE‼️ #musclegaintips #musclegainingtips #howtogainmuscle #musclebuildingtips

This is your blueprint to losing fat! Stop waiting and get started with me and thousands of other girls 🔗 #dropbodyfat #howtogainmuscle #howtogetinshape #tonebodyinprogresss #fatlosstips #cardioworkout #liftingweights

Apply with the link in my bio or comment “ shred” down below if you want direct 1-on-1 so you don’t have to be skinny fat anymore 💪 ( LIMITED SPOTS - just opened 3 more spots for my 1-on-1 coaching for June )💯 Keeping my client roster very limited because I want to give my clients as much attention as I am competing in my bodybuilding show in 4 & 6 weeks Can you gain muscle and lose fat at the same time ? Yes if you fall into one of these scenarios 1️⃣ New to lifting- within 0 - 1 1/2 years 2️⃣ overweight - greater than 20% body fat ( even easier to do so when you are at a higher %) 3️⃣ On the juice 💉 4️⃣ Took time off / Injured and coming back to training - Muscle memory is a big thing. You will rapidly gain back your muscle and lose fat at the same time if you took prolonged time off 5️⃣ Have not optimized things - If you were underrating your protein, getting bad sleep , not drinking enough water , poor training routine , etc… then if you start doing the right things then you can build muscle and lose fat at the same time I see this all the time with my clients that come to me Tips to gain muscle : 1️⃣Focus on weight training 3-6 times / week with the goal of gaining Strength as this will help you build more muscle 2️⃣Eating a high protein diet like 1.0G / lb of body weight so you can better repair and grow those muscles Now for your calories wise you can be in a slight deficit or surplus this depends on a few scenarios . Here are some scenarios : 1️⃣ New to lifting and bigger side of skinny fat- Deficit of : 300-500 calories / day 2️⃣ New to lifting and normal side of skinny fat - Surplus of : ~300calories / day 3️⃣ slightly Bigger side of skinny fat- Deficit of : 150-200 calories / day 4️⃣ Normal skinny fat - Surplus of : 150-200 calories / day #fitnesstips#howtogainmuscle#fatloss

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AD | Are plant based proteins inferior? Are you going to lose all your gains if you’re vegetarian/vegan? 🤔

Well… no. As long as you’re eating enough and consuming a variety of plant based proteins, you’re probably fine! 

You should always take a food first approach but that doesn’t mean that supplements can’t be useful. Check out Bulk™ and use the discount code ‘LUKEHANNA45’ for 45% off Bulk products 👌🏼 #protein #hypertrophytraining #hypetrophy #musclegain #howtogainmuscle

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Eat, sleep, train, repeat. It might be boring to do less and be consistent but if you’ve been a chronic dieter this will change your life! When you build muscle your body burns more fuel so the plan is to increase food as your body becomes more efficient (and trusts you won’t starve it) not decrease it #howtoloseweight #howtogainmuscle #howmuchproteinshouldieat #diettips #toned

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The body achieves what the mind believes! Leave a comment on what gym workout excercises you’d like to learn more about. #howtotrainbiceps #howtogainmuscle #howtogrowbiceps #howtogetbiggerarms #howtogetbigarms #howtogetbigbiceps #howtogetbiggershoulders #howtogetbig #howtogetbiggerarmsin3weeks #howtogetbiggerbiceps #howtogrowarms #howto #biceps #bicepsworkout #bicepworkout #bicep #bicepcurl #bicepcurls #bicepsexercises #bicepsday #hammercurls #hammercurl #hammercurlsbiceps #hammercurlform #hammercurlworkout #hammercurlsbicep #armworkout #armsworkout #triceps #tricepsworkout #tricepsexercise #tricepsday #fitness #fitnessmotivation #fitnesstips #fitnessroutine #fitnessmodel #gymtshirt #gymshirt #gymshark #underarmour #nikedrifit #nikesportswear #nikegymclothes #nikefitness #drifit #drifitshirt #drifittshirt #breathable #breathabletshirt #4waystretch #howtotrain #gym #gymmotivation #gymlife #gymhumor #gymrat #gymbro #gymlover #gymlovers #healthfitness #healthandfitness #healthandwellness #gains #gainscheck #gainsovergirls #activewear #activewearbrand #sportswear #sportswearbrand #gymclothes #gymclothing #gymclothingbrand #gymclotheshaul #gymclothesarelife #gymclothinghaul #gymwear #gymwearforwomen #gymwearhaul #gymwearbrand #ukgym #ukgymwear #ukfitness #ukfitnessblogger #ukfitnessblog #ukfitnesscoach

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