Want a bigger, stronger chest?

Here’s how. ANATOMY AND FUNCTION OF THE PECS

Your pecs have two main muscles:

1) Pectoralis major (the big one)

2) Pectoralis minor (the deeper one)

The pec major is fan-shaped and divided into:

1) Clavicular head (upper chest)

2) Sterno-costal head (mid/lower chest)

Both insert on the humerus and move the arm.

What if we told you cancer cells don't just spread randomly…

New research shows they only move when things get crowded.

Didn't understand?

Let's break it down. Inside your body, cells are usually pretty organized.

But cancer cells grow fast, and soon they become tightly packed together.

This "cell crowding" creates pressure, and cancer cells don't like being cramped.

5 Protein Myths Indians Still Believe

Let's debunk some of the biggest myths about protein that just won't die. Myth No. 1: Whey protein causes kidney failure.

This myth stems from studies on people with pre-existing kidney disease, not healthy individuals.

In healthy people, even high-protein diets show no evidence of harming kidney function.

Whey protein is simply a dairy-derived, high-quality protein.

Unless you already have kidney issues, you are safe.

Is there a best time of day to work out?

Morning, evening, or whenever you can?

In India, with busy schedules, extreme weather, and chaotic commutes, timing feels important.

But does science support that, or is consistency what really counts? Your body isn’t the same all day

Core body temperature, hormone levels (like cortisol and testosterone), heart and lung function, and even alertness follow a circadian rhythm.

These fluctuations can affect both your performance and how your body adapts to exercise over time

10 EASY habits that can make a HUGE difference in your life in 2025 :

🧵🧵🧵 1. Walk: No matter how busy your day is, aim for at least 6,000 steps daily and gradually increase to 10,000. Walking not only boosts your mood but also supports weight management.

2. Sleep: Prioritize 7-8 hours of quality sleep each night. Turn off screens, create a calming bedtime routine, and ensure your sleep environment is comfortable for optimal rest.

Recently, Rakul Preet Singh suffered a back spasm while attempting an 80 kg deadlift.

The injury is believed to have occurred because she was lifting without a belt.

In this thread, we will share how to properly perform a deadlift and discuss when it is necessary to wear a lifting belt. Let's Start with Stance

To determine your ideal stance width for deadlifts, a good starting point is to jump straight up and observe where your feet naturally land. This position will likely feel the strongest and most comfortable for generating power, which is essential for deadlifting.

The two most commonly used deadlift styles are conventional and sumo.

Here's a delicious Protein brownie recipe!

With 33g Protein Ingredients

• 40 grams any rolled oats ( we have used gluten-free dark chocolate oats with seed mix)
• 10 grams cocoa powder
• 36 grams whey (chocolate flavour)
• 2 tbs milk
• 1 banana
• 1 tbs yogurt
• 1 pinch of salt
• 1 Walnut

Here’s the whey ice cream recipe! Ingredients:
1 scoop whey (36 grams)
1 bananas (medium size)
3-4 drops vanilla essence :optional
15 grams cocoa powder
50 milk (or as per the required consistency)
15 grams chocolate oats: optional (can add unflavoured oats)

Since most of you asked for a dinner recipe, here it is!

Lemon Garlic Pasta - you can add chicken/paneer interchangeably as per your preference.

100 likes and we'll post the dessert recipe as well!

https://twitter.com/thepfcclub/status/1790296768862912932

This recipe serves

Ingredients:
•200 grams of pasta (choose a high-protein pasta or whole wheat pasta for added nutrients)
•500 grams of chicken breast or paneer, cut into bite-sized pieces
•1 tablespoons olive oil
•3 cloves garlic, minced
•Zest and juice of 1 lemon
•1/2 cup chicken or vegetable broth (for added flavor)
•1/4 cup grated Parmesan cheese (optional)
•Salt and pepper to taste
•Fresh parsley, chopped for garnish

Most of you chose option B - Shirataki Noodle Stir-fry with Tofu

Here's the recipe!

https://twitter.com/thepfcclub/status/1770366010396184827

Ingredients:

•Shirataki Noodles: 400g, drained and rinsed
•Firm Tofu: 200g, pressed and cubed
•Olive Oil: 10ml
•Mixed Vegetables: 2 cups (e.g., bell peppers, broccoli, snap peas, thinly sliced)
•Soy Sauce: 2 tablespoons (low-sodium)
•Sesame Oil: 1 teaspoon
•Ginger: 1 tablespoon, minced
•Garlic: 2 cloves, minced
•Green Onions: For garnish
•Sesame Seeds: For garnish

Paneer Spinach Salad Recipe, protein rich and easy to make Ingredients:
• 200 grams Paneer (cottage cheese), cubed
• 2 cups Spinach, washed and chopped
• 1 medium Tomato, diced
• 1 Cucumber, sliced
• 1 Onion, thinly sliced
• 1 Green Chili, finely chopped (optional)
• 1 tablespoon Lemon Juice
• Salt, to taste
• Black Pepper, to taste
• 1 teaspoon Olive Oil (for cooking)
• Fresh Coriander Leaves, for garnishing

Here's the full body resistance band workout you've been waiting for!

To increase difficulty you can use a band with higher resistance.

Save this thread for the future.

https://twitter.com/thepfcclub/status/1749393974362542568

1. Bentover rows

Do 4 sets of 15 reps each.

You asked for it. Here we go!

Daily Full body no equipment workout - for office going professionals!

Save/Bookmark this thread for future use!

Let’s start with warmup. Do all for 30 seconds each.

1. Jumping jacks
2. High knees
3. Butt kicks
4. Inchworm.

https://twitter.com/thepfcclub/status/1745328398916825243

Now let’s start with our main workout.

1. Squats.

3/4 sets of Squats with 20 reps each.

Take 30-50 seconds of rest in between of each set.

This protein-packed Whey Cake is a perfect source of nutrition in every slice😋 Unrolll to know the recipe👨‍🍳

Bookmark this for your next desert🔖 What you need:

- 2 Scoop Chocolate Whey Protein (66g) 
- 1 Whole Egg
- 1 Tbsp Vanilla Essence
- 100ml Milk
- 10gm Cocoa Powder 
- Sugar-Free
- 1⁄2 Tbsp Baking Soda
- 10g Butter

Does lifting weights convert fat to muscle?

(A THREAD). Let us put all misconceptions to rest today and answer the question- Will lifting weights convert your fat to muscle?

BEST EXERCISE for muscle growth!

(A THREAD). There are a variety of exercise programs available to us. Many make bold claims which are unrealistic, and many do not get the limelight, because either they take too much effort, or require consistency. Both of which are a task for people to put in.

Effects of high protein diet on kidney function.

(Thread) A high protein diet is efficient for a lot of goals pertaining to physique from fat loss to heavy muscle gain.

How to be successful with your fitness goals?

(Thread) 1. Be consistent

Show up every day, there will be days when you won't feel like working out or your mind will want to binge eat something outside your calorie intake.

Why is sleep important?

(Thread) Sleep plays a vital role in your well-being throughout your life. Getting enough and quality sleep at the right hours protects your mental health, physical health and improves your quality of life.

Benefits of drinking coffee.

(Thread) Caffeine is the world’s most popular stimulant. In some people, we usually associate a cup of coffee with happiness, and for some of us, even relief.