# data[].attributes.body
Caloric Intake:

Calculate my Total Daily Energy Expenditure (TDEE) using an online calculator, and aim for a slight caloric surplus (typically 250-500 calories above maintenance) to support muscle growth.

Macronutrients:

1. Protein: Aim for around 1.2 to 2.2 grams of protein per kilogram of body weight. Protein is essential for muscle repair and growth.

2. Carbohydrates: Make carbohydrates about 45-65% of your total daily calories. Carbs provide energy for workouts and recovery.

3. Fats: Allocate about 20-35% of your daily calories to healthy fats, which support hormone production and overall health.

Micronutrients:

Ensure you get a variety of vitamins and minerals through a well-balanced diet or consider a multivitamin supplement to fill any gaps.

Meal Timing:

Eat 4-6 smaller meals throughout the day to provide a steady supply of nutrients to your muscles.

Sample Meal Plan:
Note: Adjust portion sizes and macronutrient ratios based on your individual TDEE and dietary preferences.

1. Breakfast:

Scrambled eggs with spinach and tomatoes

Whole-grain toast

Greek yogurt with berries

2. Mid-Morning Snack:

Mixed nuts and dried fruits

3. Lunch:

Grilled chicken breast or tofu salad with mixed vegetables and quinoa

Olive oil vinaigrette dressing

4. Afternoon Snack:

Protein shake with whey or plant-based protein powder

5. Pre-Workout:

Whole-grain rice cakes with almond butter

6. Post-Workout:

Grilled salmon or tempeh

Sweet potato

Steamed broccoli

7. Dinner:

Lean beef or lentil stew with a variety of vegetables

Brown rice

Hydration:

Drink plenty of water throughout the day to stay hydrated, as dehydration can impair muscle function.

Supplements (if necessary):

Creatine: May enhance muscle performance and growth.

Branched-Chain Amino Acids (BCAAs): Can aid in muscle recovery.

Omega-3 fatty acids: Support overall health and reduce inflammation.

# data[].attributes.body
1. Self-Reflection:

Begin by examining my self-image and identifying areas where I feel less confident. Isolate the root causes of your low self-confidence, such as past experiences, negative self-talk, or self-limiting beliefs.

2. Set Clear Goals:

Define specific, achievable goals related to building self-confidence. Break these goals into smaller, manageable steps to make progress more attainable.

3. Positive Self-Talk:

Challenge and reframe negative thoughts and self-criticisms. Replace them with positive affirmations and constructive self-talk. Keep a journal to record and analyze your thoughts and feelings.

4. Practice Self-Compassion:

Treat yourself with the same kindness and understanding that you would offer to a friend. Embrace self-compassion by forgiving yourself for past mistakes and embracing your imperfections.

5. Develop New Skills:

Identify areas where acquiring new skills can boost your self-confidence. Whether it's learning a new language, mastering a musical instrument, or gaining proficiency in a hobby, acquiring new competencies can boost your self-esteem.

6. Healthy Lifestyle Choices:

Prioritize physical health through regular exercise, a balanced diet, and adequate sleep. Physical well-being can positively impact your mental state and self-confidence.

7. Seek Support:

Connect with a therapist or counselor who specializes in self-confidence and self-esteem issues. They can provide guidance, support, and strategies to address your specific concerns.

8. Visualization and Affirmations:

Practice visualization techniques where you imagine yourself confident and successful in various situations. Use daily affirmations to reinforce positive beliefs about yourself.

9. Gratitude Journal:

Maintain a gratitude journal to focus on the positive aspects of my life. Regularly reflecting on your blessings can improve your self-esteem.

10. Step Out of Your Comfort Zone:
- Gradually expose my self to situations that challenge your self-confidence, whether it's public speaking, socializing, or trying something new. Each small success will boost your self-esteem.

11. Build a Support Network:
- Surround yourself with supportive, positive individuals who uplift and encourage you. Limit time with people who undermine your confidence.

12. Celebrate Achievements:
- Acknowledge and celebrate your achievements, no matter how small they may seem. Recognizing your successes reinforces your self-confidence.

13. Mindfulness and Relaxation Techniques:
- Incorporate mindfulness meditation and relaxation exercises into your daily routine to manage stress and improve your overall mental health.

14. Track Your Progress:
- Keep a journal to document your self-confidence journey. Record your achievements, setbacks, and insights to stay motivated and learn from your experiences.

15. Be Patient:
- Building self-confidence is a gradual process. Be patient with my self and recognize that setbacks are a part of personal growth.

# data[].attributes.body
1. Set a Bedtime Routine:

Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consistency reinforces your body's internal clock.

2. Determine Your Ideal Bedtime:

Calculate the time I to sleep (typically 7-9 hours for adults) and count backward from your wake-up time to determine your bedtime.

3. Wind Down One Hour Before Bed:

Designate the last hour before sleep as a wind-down period, free from digital screens and stimulating activities.

4. Create a Relaxing Bedtime Routine:

Engage in calming activities such as reading a book (print, not digital), taking a warm bath, practicing gentle stretches, or listening to soothing music.

5. Dim the Lights:

Lower the intensity of your indoor lighting to signal to your body that it's time to prepare for sleep. Avoid bright screens, including your phone.

6. Limit Screen Time:

One hour before bed, turn off all digital devices, including your phone, computer, and television. Exposure to screens can interfere with your body's production of melatonin, a hormone that regulates sleep.

7. Create a Charging Station:

Place my phone and other electronic devices in a charging station outside your bedroom to avoid the temptation of late-night scrolling.

8. Avoid Stimulating Content:

Refrain from watching or reading stimulating content that can increase stress or anxiety. Opt for more calming and enjoyable activities.

9. Relaxation Techniques:

Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation to calm your mind and reduce stress.

10. Limit Caffeine and Alcohol:
- Avoid caffeine and alcohol close to bedtime, as they can disrupt sleep patterns. Opt for herbal tea or warm milk if you need a soothing beverage.

11. Maintain a Comfortable Sleep Environment:
- Ensure that my bedroom is conducive to sleep. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows.

12. Journal Before Bed:
- Spend a few minutes jotting down any worries or thoughts in a journal. This can help clear your mind and reduce anxiety.

# data[].attributes.body
I would like to do jogings on the weekeends espesificaly on saturdays and sundays. Will use the app of google maps to calculate my distance.

My favorite playlist is my own call adan's playlist.