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trying to get back to track
hello evryone
am just trying to get in shape again after alot of stopped workinout an got marred last november:frown:
i return gym at janury with all motavtion but things hasnt go right at first 2 months
i tryid to drop some body fat as u see in first photo with a dieting an cardio but it hasnt work at all
at the first photo am 98 kgm -180 cm bf around 20-22 %
after two months i did reaserch about kitogenk diet an just done it finally from march to this morning i lost about 5 kgm
diet is :
After wake up: 12 pm : 3 gram bcaa-5 gram glutamin-5 gram ceriatin-3 caps lipo 6 black
1 pm: Meal 1: 5 egg whits-2 youlk -50gm tuna – 100 gram skimedmilk( i know its sugars but am just injoy it at breakfast only 5 grams lactose ) with black caffe –multivitamin with carnatine- 300
mg cod fish oil
4pm:Meal 2 :200 gram chicken breast-1 cup brucli-20 gram nuts – 300 mg code fish oil
6:30pm : Meal 3 :Same meal 2 - cup of black caffe
Pre work out
8pm : 5 grams glutamin-3 caps lipo 6 black-500 mg vitamin c –cup of black caffe
Post workout :2 scoops whey protein -5 grams cereatin
Meal 4 : 200 grams tuna –1 cup green vaggis (15 grams peantbutter or 10 grams vergin olive oil)
Meal 5 : 200 grams lean steck-1 cup green vaggis -20 gm nuts
before bed 1/2 tsbl mp proof
am training 5 days a week going heavy as possible as i can with 6-12 reps ) for 1 -1-30 hour
day 1 : chest - claves abs
day 2 : arams -hamstring
day 3 : delts -trabs -abs
day 4 :rest
day 5 : quads -some chest - abs
day 6 : back -some delts -claves
day 7 : rest
doing 40 min cardio after workout(thinking to come close to 1 hour)
problem that am very slow drobing fat not as i was younger as the second photo
my legs is not grwoing anymore:scratch:
any advices or suggestion to my diet routine an workout
third and fourth photo is just this morning started seeing my abs after shower :shrug:
sorry if my english is bad :rolleyes:
peas
