Welcome to T-Muscle Fitness Guide

Beginner-Friendly Workouts

• Bodyweight Squats - 3 sets of 15 reps
• Push-ups - 3 sets of 10 reps
• Plank - 3 sets of 30 seconds
• Jumping Jacks - 3 sets of 20 reps
• Walking Lunges - 3 sets of 10 reps per leg
• Mountain Climbers - 3 sets of 30 seconds

Nutrition Guide

Lean Proteins

• Chicken breast
• Turkey
• Lean beef
• Fish (salmon, cod)
• Egg whites
• Tofu

Healthy Carbs

• Brown rice
• Quinoa
• Sweet potatoes
• Oats
• Whole-grain bread
• Beans and lentils

Healthy Fats

• Avocado
• Olive oil
• Nuts (almonds, walnuts)
• Chia seeds
• Flaxseeds
• Fatty fish (salmon, mackerel)

Fruits and Vegetables

• Berries (blueberries, strawberries)
• Leafy greens (spinach, kale)
• Broccoli
• Bell peppers
• Carrots
• Bananas