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
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