UNDERWEIGHT: <18.5

Message: Your BMI indicates you’re underweight. Healthy weight gain isn’t about loading up on empty calories; it’s about nourishing your body with the right balance of protein, carbs, and micronutrients along with healthy fats. Pair consistent strength training with wholesome meals to build strength and stamina.

To give your progress an extra push, the following GNC stack is designed to support faster, healthier results.

Supplements:

• GNC Pro Performance Weight Gainer → High-calorie blend of carbs + protein to help you gain weight and build lean muscle.
• GNC Pro Performance 100% Whey Protein → Pure protein support for muscle repair and recovery after training.
• GNC Mega Men/ Women’s One Daily Multivitamin → Ensures your body gets essential vitamins & minerals while bulking, preventing nutrient gaps.
• GNC Herbal Plus Liver Support: Helps maintain liver health, supports detoxification, and improves nutrient absorption during high-calorie diets.
• GNC Pro Performance Zinc Magnesium Amino (ZMA) Complex: To support recovery, improve sleep quality, and reduce fatigue, helps you bounce back stronger from your workouts.

Lifestyle Tip: Eat a calorie surplus and strength train 3-4 times a week.

Exercise Suggestions:

Focus on strength training or body weight training 3-4 times a week & very light cardio like walking or cycling to maintain the lean mass.

Start with compound lifts like -

• Squats
• Lunges
• Push ups
• Pull ups
• Plank

Gradually increase the weight & reps as your body adapts.

NORMAL WEIGHT: 18.5–22.9

Message: Great job! You’re in the healthy BMI range. Maintaining this balance is all about consistency: staying active, eating wholesome meals, and keeping your body fueled with the proper nutrients. Regular workouts and mindful nutrition will help you preserve lean muscle, energy, and overall vitality.

To keep you performing at your best, the following GNC stack is designed to support strength, recovery, and long-term wellness.

Supplements:

• GNC Whey Protein / AMP Isolate / Plant Isolate → Supports lean muscle maintenance & recovery without unnecessary calories.
• GNC Triple Strength Fish Oil → Promotes heart, brain & joint health; ideal for long-term wellness.
• GNC Mega Men / Women’s One Daily Multivitamin → Fills nutrient gaps for energy, immunity, and skin health.
• GNC Liver Support Formula → Helps maintain liver health, supports detoxification, and ensures better nutrient metabolism for overall well-being.

Lifestyle Tip: Maintain balance with regular exercise (a mix of cardio and strength) and a nutrient-dense diet to stay in the healthy zone.

Exercise Suggestions:

Balanced Routine (4–5 times a week)

Mix strength & cardio for maintenance & fitness:

• 2–3 days of weight training (squats, push-ups, pull ups)
• 2 days of cardio (running, swimming, cycling)
• 1 day of mobility (yoga, stretching, Pilates)

Tip: Focus on consistency because maintaining balance is key.

OVERWEIGHT: 23–22.9

Message: Your BMI suggests you’re slightly above the healthy range. This is the right time to take small but impactful steps, such as swapping processed foods for whole ones, staying active daily, and creating a slight calorie deficit. Building strength while managing weight is possible with the right balance of protein, exercise, and recovery.

To make your journey smoother, the following GNC stack is designed to support weight control and overall well-being.

Supplements:

• GNC AMP Pure Isolate (Zero Carb) → Lean protein with minimal carbs and fats, perfect for cutting calories while retaining muscle.
• GNC Total Lean L-Carnitine → Supports fat metabolism by converting stored fat into energy.
• GNC L-Arginine 1000mg → Boosts nitric oxide production, improving blood flow, vascularity, and exercise performance for better calorie burn.
• GNC ACV 750mg Effervescent Tablets → Helps with digestion, gut health, and appetite control while supporting natural detox.
• GNC Triple Strength Fish Oil → Protects heart health, supports brain function, and eases joint stress.
• GNC Mega Men Multivitamin → Keeps energy, metabolism & immunity supported during weight management.
• GNC Liver Support Formula → Promotes liver health, detoxification, and nutrient absorption, necessary for weight management.

Exercise Suggestions:

Low-impact cardio + strength to preserve muscle:

• Brisk walking or cycling (30–40 mins)
• Resistance training with bands/bodyweight
• Core-focused moves (plank, bird-dog, side planks)

Tip: Start with shorter sessions and increase intensity as stamina improves.

OBESE: ≥30

Message: Your BMI suggests obesity, which can place extra stress on your body and overall health. The good news? Small, consistent changes in diet and activity can create a big impact over time. Begin with manageable habits, such as balanced meals, daily walking, and gentle strength training, to establish a solid foundation for progress.

To support your efforts and fill in nutrition gaps, the following GNC stack is designed to aid heart health, joint comfort, and sustainable weight management.

Supplements:

• GNC AMP Pure Isolate (Whey or Plant) → Provides protein for muscle preservation while reducing excess calories.
• GNC Triple Strength Fish Oil → Protects heart health, supports brain function, and eases joint stress.
• GNC Total Lean Burn 60 OR GNC Thermo Burst Plus→ Supports fat metabolism and lean body composition.
• GNC TriFlex Fast-Acting (with Glucosamine + Chondroitin) → Supports mobility and joint strength, helping you move easily.
• GNC Mega Men / Women’s Multivitamin → Prevents deficiencies when following a lower-calorie lifestyle.
• GNC Liver Support Formula → Maintains liver health, aids detoxification, and ensures efficient nutrient utilization during weight management.

Exercise Suggestions:

Short, safe, low-impact sessions to start:

• Walking (10–15 mins, multiple times daily)
• Water aerobics or stationary cycling
• Chair exercises (seated marches, resistance band pulls)

Tip: Break your workouts into smaller chunks, keep your body moving every day, and build stamina step by step. Fat loss isn’t instant, but with consistency, you’ll win every time