Man's Gym Track
Serious fitness tracking for dedicated men
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"Abs are made in the kitchen, not just the gym."
Healthy Foods
Fuel your body with these nutrient-rich foods for optimal health and performance. Monitor your protein, fat, fiber, and sugar intake.
Protein Sources
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Chicken BreastProtein 31%Fat 3.6%Fiber 0%Sugar 0%Protein
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SalmonProtein 25%Fat 13%Fiber 0%Sugar 0%Protein Omega-3
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Greek YogurtProtein 10%Fat 0.4%Fiber 0%Sugar 4%Protein Calcium
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LentilsProtein 9%Fat 0.4%Fiber 8%Sugar 2%Protein Fiber
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EggsProtein 13%Fat 11%Fiber 0%Sugar 0.6%Protein B12
Fiber-Rich Foods
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OatsProtein 17%Fat 7%Fiber 11%Sugar 1%Fiber
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BroccoliProtein 2.8%Fat 0.4%Fiber 2.6%Sugar 1.7%Fiber Vitamins
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AvocadoProtein 2%Fat 15%Fiber 7%Sugar 0.7%Fiber Healthy Fats
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BerriesProtein 0.7%Fat 0.3%Fiber 2.4%Sugar 4.9%Fiber Antioxidants
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Chia SeedsProtein 17%Fat 31%Fiber 34%Sugar 0%Fiber Protein
Healthy Fats
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AlmondsProtein 21%Fat 50%Fiber 12%Sugar 4.4%Healthy Fats Protein
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Olive OilProtein 0%Fat 100%Fiber 0%Sugar 0%Healthy Fats
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WalnutsProtein 15%Fat 65%Fiber 7%Sugar 2.6%Omega-3
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FlaxseedsProtein 18%Fat 42%Fiber 27%Sugar 1.6%Omega-3 Fiber
"Let food be thy medicine and medicine be thy food."
Exercise Library
Browse our collection of effective exercises for strength and cardio training.
Strength Training
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SquatsBuild lower body strength and improve core stability.
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DeadliftsDevelop posterior chain strength and overall power.
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Bench PressBuild upper body strength and chest development.
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Shoulder PressDevelop shoulder strength and stability.
Cardio Exercises
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RunningImprove cardiovascular health and endurance.
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CyclingLow-impact cardio that strengthens legs and heart.
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SwimmingFull-body workout with minimal joint impact.
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Jump RopeHigh-intensity cardio that improves coordination.
Core Exercises
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PlankBuild core stability and endurance.
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Russian TwistsDevelop rotational core strength.
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Leg RaisesStrengthen lower abs and hip flexors.
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Mountain ClimbersDynamic core exercise with cardio benefits.
"The body achieves what the mind believes."
Workout Plans
Structured workout routines for different fitness levels and goals.
Beginner Full Body
BeginnerStrength Builder
IntermediateHIIT Burner
Advanced"The only bad workout is the one that didn't happen."
Fitness & Nutrition Tips
Expert advice to help you achieve your health and fitness goals.
Eat Protein with Every Meal
Including protein in each meal helps maintain muscle mass, keeps you full longer, and supports recovery after workouts.
Stay Hydrated
Drink at least 8 glasses of water daily. Proper hydration improves performance, recovery, and overall health.
Prioritize Sleep
Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle recovery, hormone balance, and mental focus.
Focus on Whole Foods
Choose minimally processed foods rich in nutrients. They provide more vitamins, minerals, and fiber than processed alternatives.
Progressive Overload
Gradually increase the intensity of your workouts by adding weight, reps, or sets to continue making progress.
Consistency Over Perfection
Regular, consistent effort yields better long-term results than occasional perfect workouts followed by long breaks.
"Success isn't always about greatness. It's about consistency."