Tomek
I'm Tomek, your dedicated fitness coach at TheGymGoat. With years of experience as a certified personal trainer, fitness blogger and a passion for empowering individuals, I'm committed to helping you reach your health and wellness goals. I don't do excuses, I make priorities and always base my workout and diet on reserach.
What to Eat After a Workout: The Best Post-Workout Foods and Meals
After a workout, eat a meal with 20 to 40 grams of protein, some carbohydrates and enough fluid. Here is what the research says about timing, how much protein and carbs you need, and the best post-workout foods and meals.
How Much Protein Do You Really Need Per Day?
Most active people need around 1.6 to 2.2 grams of protein per kilogram of body weight per day to build muscle, while…
FFMI Explained: Your Natural Muscle Potential
FFMI, or Fat-Free Mass Index, is a measure of how much muscle you carry relative to your height, and it is widely…
40 High-Protein Foods to Add to Your Diet
This guide lists 40 of the best, organized by category, with their approximate protein content.
The 10 Best Back Exercises for a Wider, Stronger Back
The best back exercises are the deadlift, pull-up, lat pulldown, bent-over row, dumbbell row, seated cable row, T-bar row, chest-supported row, face…
How to Build Muscle: A Complete Beginner-to-Advanced Guide
To build muscle, you need to do three things consistently: train your muscles with progressively challenging resistance exercise, eat enough calories and…
The 9 Best Chest Exercises for Building a Bigger, Stronger Chest
This guide breaks down each of the best chest exercises, exactly how to perform them, and how to combine them into an effective chest workout
Progressive Overload: The Key to Getting Stronger
Progressive overload is the foundation of all training progress: by gradually increasing the demands on your body over time, you give it a continual reason to grow stronger, bigger, and fitter.
How to Lose Belly Fat: A Complete, Science-Based Guide
Losing belly fat comes down to a simple but unglamorous truth: you lose fat from your whole body by maintaining a moderate, sustainable calorie deficit, and your belly leans out along with everything else.
How to Get Wider Shoulders: Build Broader Delts
Broad, capped shoulders are the foundation of an impressive physique. They create the coveted V-taper, make your waist look smaller, fill out a t-shirt, and project strength and athleticism like nothing else.