🏋️ Ultimate Gym Toolkit Pro
Weight Converter (lbs ↔ kg)
Weight Conversion Chart
| lbs/MPH | kg/KMH |
|---|---|
| 20 | 9 |
| 25 | 11 |
| 30 | 14 |
| 35 | 16 |
| 40 | 18 |
| 45 | 20 |
| 50 | 23 |
| 55 | 25 |
| 60 | 27 |
| 65 | 29 |
| 70 | 32 |
| 75 | 34 |
| 80 | 36 |
| 85 | 39 |
| 90 | 41 |
| 95 | 43 |
| 100 | 45 |
| 105 | 48 |
| 110 | 50 |
| 115 | 52 |
| 120 | 54 |
| 125 | 57 |
| 130 | 59 |
| 135 | 61 |
| 140 | 64 |
| 145 | 66 |
| 150 | 68 |
| 155 | 70 |
| 160 | 73 |
| 165 | 75 |
| 170 | 77 |
| 175 | 79 |
| 180 | 82 |
| 185 | 84 |
| 190 | 86 |
| 195 | 88 |
| 200 | 91 |
| 205 | 93 |
| 210 | 95 |
| 215 | 98 |
| 220 | 100 |
| 225 | 102 |
| 230 | 104 |
| 235 | 107 |
| 240 | 109 |
| 245 | 111 |
| 250 | 113 |
| 255 | 116 |
| 260 | 118 |
| 265 | 120 |
| 270 | 122 |
| 275 | 125 |
| 280 | 127 |
| 285 | 129 |
| 290 | 132 |
| 295 | 134 |
| 300 | 136 |
Treadmill Speed Conversion
| lbs/MPH | kg/KMH |
|---|---|
| 1 | 1.6 |
| 1.5 | 2.4 |
| 2 | 3.2 |
| 2.5 | 4.0 |
| 3 | 4.8 |
| 3.5 | 5.6 |
| 4 | 6.4 |
| 4.5 | 7.2 |
| 5 | 8.0 |
| 5.5 | 8.9 |
| 6 | 9.7 |
| 6.5 | 10.5 |
| 7 | 11.3 |
| 7.5 | 12.1 |
| 8 | 12.9 |
| 8.5 | 13.7 |
| 9 | 14.5 |
| 9.5 | 15.3 |
| 10 | 16.1 |
| 10.5 | 16.9 |
| 11 | 17.7 |
| 11.5 | 18.5 |
| 12 | 19.3 |
| 12.5 | 20.1 |
| 13 | 20.9 |
| 13.5 | 21.7 |
| 14 | 22.5 |
| 14.5 | 23.3 |
| 15 | 24.1 |
Nutrition Values Guide
| Nutrient (g) | Calories |
|---|---|
| 10g Protein | 40 |
| 10g Carbs | 40 |
| 10g Fat | 90 |
| 20g Protein | 80 |
| 20g Carbs | 80 |
| 20g Fat | 180 |
| 30g Protein | 120 |
| 30g Carbs | 120 |
| 30g Fat | 270 |
| 40g Protein | 160 |
| 40g Carbs | 160 |
| 40g Fat | 360 |
| 50g Protein | 200 |
| 50g Carbs | 200 |
| 50g Fat | 450 |
| 60g Protein | 240 |
| 60g Carbs | 240 |
| 60g Fat | 540 |
| 70g Protein | 280 |
| 70g Carbs | 280 |
| 70g Fat | 630 |
| 80g Protein | 320 |
| 80g Carbs | 320 |
| 80g Fat | 720 |
| 90g Protein | 360 |
| 90g Carbs | 360 |
| 90g Fat | 810 |
| 100g Protein | 400 |
| 100g Carbs | 400 |
| 100g Fat | 900 |
| 110g Protein | 440 |
| 110g Carbs | 440 |
| 110g Fat | 990 |
| 120g Protein | 480 |
| 120g Carbs | 480 |
| 120g Fat | 1080 |
| 130g Protein | 520 |
| 130g Carbs | 520 |
| 130g Fat | 1170 |
| 140g Protein | 560 |
| 140g Carbs | 560 |
| 140g Fat | 1260 |
| 150g Protein | 600 |
| 150g Carbs | 600 |
| 150g Fat | 1350 |
| 160g Protein | 640 |
| 160g Carbs | 640 |
| 160g Fat | 1440 |
| 170g Protein | 680 |
| 170g Carbs | 680 |
| 170g Fat | 1530 |
| 180g Protein | 720 |
| 180g Carbs | 720 |
| 180g Fat | 1620 |
| 190g Protein | 760 |
| 190g Carbs | 760 |
| 190g Fat | 1710 |
| 200g Protein | 800 |
| 200g Carbs | 800 |
| 200g Fat | 1800 |
💪 Gym Success Blueprint
🔥 Top 5 Gym Rules:
- Consistency > Intensity - 4 weekly sessions beat 1 marathon workout
- Progressive Overload - Add 2-5% weight weekly
- Compound First - Focus on squats, deadlifts, presses
- Fuel Properly - Eat protein-rich meals 2hrs before/after
- Recover Smart - 7-8 hours sleep mandatory
🥗 Muscle-Building Foods:
- Eggs - Complete protein (6g per egg)
- Salmon - Omega-3 + protein powerhouse
- Greek Yogurt - Double the protein of regular yogurt
- Quinoa - Only complete plant protein
- Almonds - Vitamin E + healthy fats
📈 Long-Term Benefits:
- 1 Month: Better sleep + 20% energy boost
- 6 Months: Visible muscle definition + fat loss
- 1 Year: 30% stronger bones + improved posture
- 5 Years: 50% lower risk of age-related diseases
🚀 Motivation Boost:
"The only bad workout is the one that didn't happen. Every rep counts!"
"You don't have to be great to start, but you have to start to be great!"
😘
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