Fit Avenue

Eat red meat less frequently and focus on more beans, lentils, tempeh and tofu. Plant-based proteins decrease disease risk and deliver fiber.

Moderately active males likely need 2,000 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.

While baggy t-shirts and old sweatpants used to be the norm, today it's all about combining the best of performance and style.

Barbell Deadlift

This is technically more than a back exercise it hits the entire posterior chain from your calves to your upper traps but it's the absolute best for overall backside development.

Neutral Grip Dumbbell Bench Press
First you have to lie on a flat bench and hold a pair of dumbbells over your chest, palms facing in. Lower the dumbbells to the sides of your chest. Pause, then press
them back up.

This exercise is good for strengthening the biceps and core. First you have to Lie on an inclined bench and let the weights hang at arm's length, palms forward. Curl the weights, pause, lower them halfway, pause 5 seconds and finish lowering.

The leg press is sometimes looked down on by those who spend a lot of time in the gym because it is not deemed as effective as free-weights moves like the back squat.

You can put together a hundred different triceps routines by fine-tuning variables like exercise choice and order, rep ranges, intensity, volume and rest periods.

Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly in order to better engage the last. This will be your starting position.

Prone Back Extension Exercise

This is a good core exercise, first lie on your stomach with your legs fully extended and your arms extended back, engage your back muscles and lift your torso, pause and return to starting position.

Close Grip Push Ups

Set up by placing your palms on the floor with your thumbs touching on another. Extend your legs back and keep your body straight, bend slightly at the elbows to keep tension in your triceps, slowly lower yourself as far as possible without hitting the floor. Then push back up to the starting position without locking your elbows out.