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People nowadays are getting more obese, so getting in shape is as important as eating.

If you have no idea where to start, check out this flow chart, it might help you out a little.

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. what do i want to acheive( for example weight loss, muscle gain or genaral fitness.

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. what type of exercise will help me reach this goal ?

.How often should i exercise ?

.Do i need a PT or not ?

protein and creatine consideration

1. .How much protein should i take

2. should i add them to improve strength and performance ?

standerd creatine dose 5g per day and

20g per day in loading phase

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Am i consistently following my workout plan?

How do my body feel during pre and post workouts

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idea of workout plans

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How to Build Your Weekly Workout Program | Jeff Cavaliere & Dr. Andrew Huberman

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. am i seeing disired result ?

. ( better endurance, strength increase)

. How is my body responding to creatine ?

( improved recovery ? water retention ?

better performance ? )

. check if there is any adjestment needed.

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Still no results ? check this video out and find out your problem 

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Still no results ? check this video out and find out your problem 

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majority of the people while working out they don't prioritize rest and sleep

this is essential for muscle growth!!!!

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Why 90% of People In The Gym Won't See Results (Reality Check)

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Modify excerise or supplementation

. Am i getting close to my goals? or do i need to change my workout intensity, volume or frequency?

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. Protein and creatine impact

. Have protein and creating impacted your physique, strength and muscle growth?

.Have you hit your fitness goal yet? If not, how far am I.

. Do you feel mentally stronger?

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If you have no experience in protein intake,

this video will help you out a lot.

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The Smartest Way To Use Protein To Build Muscle (Science Explained)

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. if you are satisfied, maintain the current routine.

. If not return to the planning phase to adjust excercise plan or protein, creatine usage