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Thread: trying to get back to track

  1. #1
    ibrahem's Avatar
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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

    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

    any advices or suggestion to my diet routine an workout

    third and fourth photo is just this morning started seeing my abs after shower

    sorry if my english is bad


    peas
    Attached Thumbnails Attached Thumbnails trying to get back to track-photo-2.jpg   trying to get back to track-photo-1.jpg   trying to get back to track-photo-4.jpg   trying to get back to track-photo-3.jpg  
    Last edited by ibrahem; 04-15-2015 at 09:12 AM.

  2. #2
    ibrahem's Avatar
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    i fotget that in 7 th day
    i insert sources of carbs with an betwwen my meals like that :
    i do fruits :bainpple apple grabs banana an some strebawy
    complex carb : rice oats an sweet botato whole bread
    an i feel like am man again in this day

  3. #3
    Joco71 is offline Senior Member
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    Great job !! It looks like its working fine. I wouldn't change anything until your not seeing progress anymore. It takes time!! GL
    Last edited by Joco71; 04-15-2015 at 08:59 AM.
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  4. #4
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    Quote Originally Posted by Joco71 View Post
    Great job !! It looks like its working fine. I wouldn't change anything until your not seeing progress anymore. It takes time!! GL
    thats what am thinking about too
    thx bro

  5. #5
    ibrahem's Avatar
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    here is last meal ?
    yummy
    Attached Thumbnails Attached Thumbnails trying to get back to track-image-3614582057.jpg  
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  6. #6
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    Quote Originally Posted by ibrahem View Post
    here is last meal ?
    yummy
    Looks yammy.
    Beef?
    Do you go into cheat meals?

  7. #7
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    Quote Originally Posted by Trevis
    Looks yammy. Beef? Do you go into cheat meals?
    ye beef steak bro
    an no cheating for me until to get under 90 kgm
    no actully am just eating carbs in 7 th day
    comblex carb an fruits

    peas

  8. #8
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    here is new photos this morning
    feel much fuller an so good
    tomrow is carb day

    peas
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  9. #9
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    here is meal 2
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  10. #10
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    Quote Originally Posted by ibrahem
    here is meal 2
    chicken breast - brucli - nuts

  11. #11
    Joco71 is offline Senior Member
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    Looks good that's how you loose the fat. I eat the same thing when I eat strict.
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  12. #12
    ibrahem's Avatar
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    today was carb day
    i did whole bread with break fast
    - white rice with meals 2-3
    -oats with a protein shake
    fruits are between all meals
    banana - strebwry- grabs - bainapple- orange
    btw i dont wanna count in markos i feel its finally workin with me
    i dont want to cheat in shits like choclate pizza or ice cream or the other stuff
    it makes me lazy an feel guilty in 10 min after lool
    realy its

  13. #13
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    only fat i did was 2 youlks at first meal
    an no more

  14. #14
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    Quote Originally Posted by ibrahem
    only fat i did was 2 youlks at first meal an no more
    I used to restrict fat. Now I restrict carbs. How much fruit u eating! Fruit is not "cutting" friendly food!!!

  15. #15
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    Quote Originally Posted by GirlyGymRat View Post
    I used to restrict fat. Now I restrict carbs. How much fruit u eating! Fruit is not "cutting" friendly food!!!
    i do fruits only in 7 th day of week with comblex carbs as loading an restrict fats
    an basicly do not fucos in marcos cz i ve been doing in all time just by amounts an it has workin me untill now
    losting about 1 kgm in scale per week- 10 days (monday morning in empty stomack ) an happy with getting shredding week after week

    thx for askin
    Last edited by ibrahem; 04-19-2015 at 08:04 AM.

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