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On workout days:

Breakfast:

1 liter of 1.5% low fat milk
7 sukari dates

+

780~ grams of extra lean, round part, fresh beef

You can squat and deadlift as much as you like. Leg press + weighted lower back extension are my preference = 0 injuries.

Tuesday: Legs day

1) HAMMER STRENGTH Incline leg press plates machine (118lbs is start weight)

838x10
928x10
1,018x6
1,108x3

2) HAMMER STRENGTH iso-lateral hamstring curl plates...

Had a 1 hour of football (soccer), a better choice for cardio with 0-cortisol! But injury is the main threat.

Diet

1 large chicken (1500g) skin-less water-fried with 2 onions and some spices. 1...

Great achievement! Keep pushin! :)

Made a test and these were the results: (Can't post images, even as links! Says after 50+ posts)

im36.gulfup.com/JLyC7.jpg

im36.gulfup.com/JLyC7.jpg

im36.gulfup.com/goByy.jpg

73.2kg (62.1...

Sunday: Pull day

Weight x Rips, most to failure or semi-faliure of a decent form.

1)Body weight pull-up/chin-up (full extension form only, slow return):

9x wide grip pull-ups
6x close...

It's good in case you like eating bigger meals compared to small, spread meals. Try it and see if it works for you.

Respect to Marvin!

I'm using 2 meals on wokrout days (one meal 7-5 hours before workout, 2nd 2-3 hours later) and 1-2 meals on rest days. Found 2 meals to be better for workout intensity. Used to have 1-meal plan when...

Facing the same first but then asked about the dishes and how they're made, ingredients to be clear. Then search about each ingredient which will make it easier to estimate overall...

Hi everybody :)

My workouts are mostly compounds, followed by some isolates. Started a push/pull/leg split 3x a week about 2 months ago after 3x a week upper/lower/upper body with 4K run after...

Nice article OP!

Personally, I hate training in the gym, though I train only 3x a week (pull/push/leg, 1.5-2 hours). But I love the results I'm getting. I use the gym to get stronger, or percisely...

There are some lactose-free cow milk, look for them. I think they have everything except sugar, as they're high in sugars with the lactose in.

Whey protein is dairy protien, did you hear anyone complaining?

You're dairy addict, so am I :)

Great work, Owlyx!

Just continue :) I need a test myself to get an accurate fat percentage :)

Just keep working really hard and pushing yourself to max! Cardio is the best when it comes to losing fat, but give 2-3 days for the weight room too!

Just prepare yourself as it gets harder when...

Thanks Nick!

This is my 2nd post. I'll post again if I get even better in the future :). This thread packs lots of inspirations and keep you happy with what you made I dedicated to reach who did...

Thanks a lot for the kind words, Owlyx!

Firstly, lost most of that fat by running/jogging on the beach for 45-90 minutes! Even on very soft sand and always with empty stomach.

It took me a lot...

It's really a long road, and it's extremely hard, but not impossible. I'm getting closer to see my abs for the first time in my life! Losing fat and gaining muscle naturally is hard but solid and...