Mohamedthedietitian

08/10/2025

EPISODE.7 – DAKTOR & KHOLOUD
“I want to train, but I don’t want to build muscle and look manly.” I hear this all the time. Here’s the truth: building serious muscle isn’t that easy — it takes years of heavy training, high food intake, and often genetics. Lifting weights 2–3 times a week won’t make you bulky, it will make you toned, strong, and healthier.

What happens if you skip resistance training? You might lose weight, but you’ll also lose muscle. That’s when the body looks soft, weak, and you feel tired. On the other hand, combining weight training with what you love — yoga, pilates, walking, dancing — gives you the best of both worlds: you stay lean, toned, and confident while still enjoying the activities you love.

Here’s the formula that works:
• 2–3 resistance/weight training sessions per week — non-negotiable.
• Keep doing your favorite activity for balance and enjoyment.
• Think “tone and strength,” not “bulk.”

✅ FOLLOW FOR EPISODE.8 – stop fearing weights and start using them to actually shape your body.

08/10/2025

EPISODE.6 – DAKTOR & HAFIZ
Stopped eating carbs to lose weight? Let me tell you what usually happens. At first, you feel proud — the scale moves fast, you think “finally, I found the solution.” But what you really lost wasn’t fat… it was mostly water and energy. A few weeks later, the cravings hit. You miss bread, rice, fruits, even a simple man’oushe. You feel tired, your workouts suffer, and slowly, the weight creeps back. Sound familiar?

Here’s the truth:
Carbs don’t make you fat. Surplus calories do. If you eat in a calorie deficit, you can lose fat while still eating carbs. And when you include carbs, you don’t just enjoy your meals — you actually have the energy to train harder, recover better, and stay consistent long enough to see real results.

• Cutting carbs = short-term misery, no long-term success.
• Surplus = fat gain. Deficit = fat loss.
• You can enjoy carbs and still lose weight.

✅ FOLLOW FOR EPISODE.7 – it’s time to stop punishing yourself with extremes and learn how to do it the right way.

08/10/2025

EPISODE.5 – DAKTOR & KHOLOUD

Tried everything and still not losing weight? Be honest — trying every fad diet for a week and then quitting doesn’t mean you’ve “tried everything.” Stopping too soon or jumping from one plan to another is the real problem.

What actually works?

▫️Pick a realistic program — not a quick fix.
▫️Stick with it for a realistic timeframe (at least 8–12 weeks).
▫️Track your progress — small, consistent steps add up.

• Fad diets don’t work long term.
• Consistency beats “trying everything.”
• Results need time, not shortcuts.

✅ FOLLOW FOR EPISODE.6

08/10/2025

‏بعرف إنه كلنا رح نموت… بس ما بدك تعيش حياتك الوحيدة بكل قدراتك؟

07/10/2025

‏أعطي صحتك بعد فرصة😂🙋🏾‍♂️

06/10/2025

‏استعمل إرادتك وتعلم كول كميات محدودة من النشويات وتجنب الحرمان

06/10/2025

‏ليش الاستثمار بالثياب بيستاهل أكثر من الاستثمار بالصحة والرياضة؟

‏الهدف لازم يكون انه أي قطعة تلبسها تلبقلك… وإذا لا، لكن لازم غير شكل جسمك من خلال برامج صحية

05/10/2025

‏أنا مؤكد بتقدروا تأكله نفس الأكل ل٨ أسابيع😂

04/10/2025

EPISODE.4 – DAKTOR & HAFIZ
Still afraid of taking creatine because you think it’s a hormone? It’s not. Creatine is actually the most studied supplement to date. It helps you get stronger, recover faster, and maintain muscle mass — and it even has proven benefits for the brain.

Recommendations:
1. Standard: around 0.03 g per kg bodyweight daily.
2. For brain and cognitive benefits: you can double that dose safely.
3. No cycling or loading phase is needed.
4. Works best when taken consistently, not occasionally.

• Creatine is not a hormone.
• Safest and most studied supplement.
• Supports strength, muscle, and recovery.
• Daily use = best results.

✅ FOLLOW FOR EPISODE.5

03/10/2025

EPISODE.3 – DAKTOR & KHOLOUD
Feeling “fat” today, but yesterday you didn’t? That’s a normal shift many women experience. The reasons are often simple:

1. Water retention from hormones.
2. Saltier meals the night before.
3. Lack of proper sleep.
4. Stress or digestive bloating.

The important thing to remember: your body did not gain fat overnight. What changes is water, mood, and perception. The solution is to follow a structured plan — track your calories, hit your protein, and stay consistent. That way, these “off” days won’t affect your mindset.

• Water weight is not fat gain.
• Daily fluctuations are normal.
• A clear plan brings mental comfort.
• Consistency reduces stress and doubt.

✅ FOLLOW FOR EPISODE.4

02/10/2025

02/10/2025

Just had to post for self accountability. First step, done ✅