-Newbie gains

Newbie gains is a term used to describe the phenomenon

among beginners where they put on an appreciable amount
of muscle mass and strength in a much shorter time frame
than more experienced lifters

You can expect to see an accelerated growth period from 6 months

to about a year after starting to lift regularly. However,
this can vary from person to person and it depends on
the quality of both your
training, nutrition, age, and genetics.

Do the right thing and result will speak for itself!

Almonds,Cashews,Walnuts,Hazelnuts,Macadamia nuts,Brazil nuts,Pistachios,Pumpkin

seeds,Sunflower seeds

1.Nuts and seeds

- excellent source of healthy fats, protein, and calories.
-They're also easy to eat on the go, making them a perfect snack.
- You can consume nuts and seeds by themselves, in trail mix, or as a topping for
salads and other dishes.
- versatile and can be added to a range of dishes.
- Sprinkling pumpkin seeds or almonds on top of your favorite dish, or adding
walnuts to your oatmeal, can add a significant number of calories each day.
-Almonds, in particular, are a great source of vitamin E, magnesium, and fiber.
Just a handful of almonds (about 20) contains approximately

Nuts and seeds to add to your diet include:

Almonds
Cashews
Walnuts
Hazelnuts
Macadamia nuts
Brazil nuts
Pistachios
Pumpkin seeds
Sunflower seeds

2.Nut butter
-Made from nuts and seeds, nut butters are another option for adding calories to
your diet. You can buy them pre-made or make your own at home. All you need is a
food processor and some nuts or seeds of your choice.

-You can spread nut butter on toast, add it to smoothies, or eat it straight off a
spoon. Another delicious snack option is spreading nut butter on apples, bananas,
or celery.

-Some popular choices for nut butter include:

Peanut butter

Almond butter
Hazelnut butter

Cashew butter

Sunflower butter or sunbutter

3. Olive oil(MUFA)
-Healthy source of calories and fat
-Can add it to vegetables, pasta or whole grains, or use it as a salad dressing
-One tablespoon - 120 calories and 14 grams of fat. You can see how a few
tablespoons throughout the day can quickly add up!
-Contains monounsaturated fats, which are the heart-healthy kind.

4. Avocado
-Medium-sized avocado has about 230 calories and 21 grams of fat
-blood pressure, promotes healthy blood lipid profiles, improves insulin
sensitivity, and regulates glucose levels.
-creamy and delicious, making them a perfect addition to smoothies, salads,
sandwiches,

5.Full-fat milk and yogurt

-Excellent sources of protein, calcium, and healthy fats
-You can also add it to smoothies or layer in a parfait with nuts, seeds, and
granola which are all high-calorie yet nutritious ingredients.