trying to get back to track

[ibrahem]

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

[ibrahem]

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

[Joco71]

Great job !! It looks like its working fine. I wouldn't change anything until your not seeing progress anymore. It takes time!! GL

[ibrahem]

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

[ibrahem]

here is last meal ?
yummy

[Trevis]

here is last meal ?
yummy

Looks yammy.
Beef?
Do you go into cheat meals?

[ibrahem]

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

[ibrahem]

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

peas

[ibrahem]

here is meal 2

[ibrahem]

here is meal 2

chicken breast - brucli - nuts

[Joco71]

Looks good that's how you loose the fat. I eat the same thing when I eat strict.

[ibrahem]

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

[ibrahem]

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

[GirlyGymRat]

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!!!

[ibrahem]

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