SUPPLEMENTS & WHAT TO EAT FOR MUSCLE GROWTH + FAT LOSS

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Bonge Gumede

Joined: Mar 2024
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SUPPLEMENTS & WHAT TO EAT FOR MUSCLE GROWTH + FAT LOSS


TO TRAIN WITH ME: [WORKOUT PROGRAMS): https://bongegumede.com/collections/all

STRONG GIRL ERA WORKOUT CHALLENGE: https://solin.stream/bongegumede/program/866

PORTABLE MINI FRUIT BLENDER: https://discoverydynasty.com/bonge

RECIPE:

Ingredients (serves 2):

1 banana
1 cup berries
1 cup oats
1 tbsp. peanut butter or avocado
2 tbsp. Greek…

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48 Comments

  1. I love your videos. You’re gorgeous and your body is goals but you’re also so honest. You really encouraged me to tear up the weight room. I have tons of confidence at the gym now thank you for that 🥰

  2. i love u! no bs and straight to the point advice. i’ve watched a lot of fitness content from diff people but i find yours the easiest to understand and digest. plus the workout montage in between is soo motivating. more power to you!

  3. Exercise 1:
    Air Squats : 3×20

    Exercise 2:
    Goblet Squat: 3×10
    &
    DB split squat: 3×10( No rest in between)

    Exercise 3:
    RDL ( Romain deadlift): 3×10

    Exercise 4:
    Glute Bridge + 10sec hold: 3×12

    Exercise 5:
    Sumo deadlift: 3×12

    Exercise 6:
    Hamstring curl: 3×12

  4. I’m trying to gain weight all over specially my legs I have wide hips and thick upper thighs but above my knee they are skinny down to my calves what exercises can I do to thicken it

  5. I love your videos!! personally, the only supplement I take is creatine and vitamin tablets (cuz there are some foods I dont eat so I have to make up for them). im on & off pre workout & I dont think ive had whey in about 4 months. i tried mass gainers when I was bulking but I didnt enjoy the feeling so never again lol.

  6. Do you have any workouts to build the muscle above the knee and calves to make them bigger I have wide hips and thick upper thighs but the rest of my leg is skinny like above my knee to my calves and ankles are really skinny how can I build more size in them I’m trying to gain weight all over but mainly on my legs. Someone help!

  7. I LOVE the video format of you giving us an upper body workout as you educate us on vital information👏🏾 Thank You, We Truly Appreciate You💃🏾🏋🏾 💪🏽 ✍🏾

  8. Yes please would love a in-depth video on nutrition I struggle with PCOS and I’ve been trying to learn more about nutrition would really appreciate a video on it❤

  9. I just want you to know that i have stopped watching other influencers and only watch you now. You are such am inspiration and i can relate. Im 53 and started my weight training 3 years ago, not knowing all that you have taught me in the last few months. Im seeing results and i thank you for your help ❤

  10. Thank you for speaking about supplements and proper diet. I recently started back exercising regularly after taking a few years off. I’ve always been pretty healthy and active…loved running long distance. I use to take supplements (pre and post) but was always confused about what I should be taking. Now that I’ve started back, I haven’t thought about taking any supplements. I’ve decided to take it slow, build a habit of exercising and eating sensible. I’m 52 and I have so many other things to consider now, one been menopausal symptoms and building a plan to lose stubborn belly fat, build muscle, and endurance. I’m grateful to have an at home gym so it’s convenient for me to get going. I just need a customized plan to help with what I’m going through at this stage in life. Your video is very helpful and reassuring that I don’t need to rush out to buy supplements, but focus on quality foods I consume, and adjust as I need to. Thank you for sharing your knowledge. 👑🙏🏾💕