shoulder:97
chest88
arm:28.5
waist:66-81
legs/hips:59.100
weight:59
Since my fat rate is high, I kept the carbohydrates in the diet low. I will try to gain my protein weight*2.
MY TRAINING PROGRAM
3 days full body workout
I separate weights and cardio, but I still try to do 20 minutes of cycling or jogging or uphill walking lunges for direct fat burning after weight training.
DAY 1: ISIN-shoulder-back-biceps-abdomen-RUNNING
DAY 2: ISIN-chest-triceps-kickback-walking lunge-abdominal-bike
DAY 3: MY FAVORITE LEG squat-leg extension-leg curl-deadlift-bridge I am already into cardio at the end of the leg
I will start this program on Monday, I will tell you the progress, I have chosen 2 movements from each muscle group.
NUTRITION
I start the day with 5 egg whites plus 1 yolk
1 hour later I either consume oatmeal milk or an apple carbs
at noon, I take breaks between meals, it does not exceed 3 hours
Between meals: 5-6 raw almonds 2 walnuts. If there is a lot of sugar crisis, dried apricots, raisins, fruit
noon:chicken/tuna/salad zero coke
evening:chicken/tuna/salad zero coke
chest88
arm:28.5
waist:66-81
legs/hips:59.100
weight:59
Since my fat rate is high, I kept the carbohydrates in the diet low. I will try to gain my protein weight*2.
MY TRAINING PROGRAM
3 days full body workout
I separate weights and cardio, but I still try to do 20 minutes of cycling or jogging or uphill walking lunges for direct fat burning after weight training.
DAY 1: ISIN-shoulder-back-biceps-abdomen-RUNNING
DAY 2: ISIN-chest-triceps-kickback-walking lunge-abdominal-bike
DAY 3: MY FAVORITE LEG squat-leg extension-leg curl-deadlift-bridge I am already into cardio at the end of the leg
I will start this program on Monday, I will tell you the progress, I have chosen 2 movements from each muscle group.
NUTRITION
I start the day with 5 egg whites plus 1 yolk
1 hour later I either consume oatmeal milk or an apple carbs
at noon, I take breaks between meals, it does not exceed 3 hours
Between meals: 5-6 raw almonds 2 walnuts. If there is a lot of sugar crisis, dried apricots, raisins, fruit
noon:chicken/tuna/salad zero coke
evening:chicken/tuna/salad zero coke