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  1. #1
    Registered User fernand21's Avatar
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    Angry please help!!its been almost a year still no progress in my belly and chest

    hey guys please help me out with my diet or workout which i will post at the end of the thread.I am 21 years old .I started hitting the gym last february 2011[did for 2 months] took a break coz i had exams.Then started later on during october(did for 2 months), again i stopped but did small workouts at home. Recently started working out this january; there's good progress in my arms, shoulders,back and legs(arms are bigger than before plus toned same goes with my back ,legs and shoulders i.e. toned) but my chest and belly are still the same, a bit leaner then last year when i started but still fat and chubby.
    SO HERE IT IS
    MY MEAL PLAN(RECENTLY MAINTAINING THIS ROUNTINE);

    wake up at 7:00
    # meal 1
    2 cups of oatmeal with peanut butter

    # meal 2 (between 10am to 11:30 am)
    1 plate of white rice with either pork or potatoes
    1 cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )
    # meal 3 (3 pm)
    2 boiled eggs
    2 cups of oatmeal boiled and peanut butter

    hits the gym by 4:30 pm which goes on till 7 pm

    #meal 4 after coming from the gym
    6 egg whites + 2 full eggs
    1cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )

    PLUS I DRINK 1 LITRE OR SOMETIMES 2 LITRE OF WATER DAILY WITH MY MEALS


    AND MY WORKOUT PLAN GIVEN BY MY INSTRUCTOR:
    MON BICEPS AND TRICEPS
    TUE CHEST AND BACK
    WED SHOULDERS AND LEGS
    THURS SAME AS MON
    FRI SAME AS TUE
    SAT SAME AS WED and i do cardio alternate day for 2 kms plus abs

    SO GUYS COULD U RECOMMEND SOMETHING FOR MY DIET!!!
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  2. #2
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    -Diet>Cardio>Weights
    -Eat healthy chicken, fish, rice, potatoes, bananas, oatmeal, nuts, beans.
    -When trying to lose weight cardio is addition to a healthy diet will be key. Try running 5 miles a week. Then bump it up to 8, then 10, etc. till your seeing some progress then keep it at that.
    -When lifting weights which are great to do keep your form in check. Form>weight and keep to the more compound lifts till you start seeing some more major progress like bench, squat, cleans, shoulder presses, & dead lifts.
    -Good luck
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  3. #3
    Registered User fernand21's Avatar
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    Hey thanks man!!and by the way i haven't started taking any protien shakes...is it ok if i don't??
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    Carbs stay away from them and you will see a big diff i try to eat under 30 g of carbs a day it sucks but in the long run it will be worth it
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    you need to stick with it for more than a few weeks at a clip.
    doing some serious cardio and watching your calories for a few months is the only way get results.

    this is not exact but.....lets say yer 170 lbs and near 20% bf (which is close to where im at) and want to get down to close to 10% (which is where i need to be to look ripped by most peoples standards), you'll have to drop around to 15lbs of lard just to get in the ballpark.

    losing 2 lbs a week is a realistic goal for the first few weeks and then tapering off to 1.5lbs a week.... 10 weeks minimum of diet, exercise and still maintain what muscle mass you have. and you don't need to supplement your protein intake if you have enough in your diet all ready.

    have fun
    my journal
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    Originally Posted by fernand21 View Post
    Hey thanks man!!and by the way i haven't started taking any protien shakes...is it ok if i don't??
    I've read that taking whey protein immediately is shown to have a positive result but there is also others that have proven results as well. Maybe try doing a little bit of research yourself and see what you think about it.
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    i don't think you need an entire day devoted to arms...

    what do you do on those workout days i.e. specific exercises, sets, reps.?

    what is your base maintenance caloric rate?

    how many calories are you eating every day?


    what are your goals?
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    Originally Posted by fernand21 View Post
    Hey thanks man!!and by the way i haven't started taking any protien shakes...is it ok if i don't??
    if you are getting enough protein from your food then you don't need them at all. if you are not, then they can help...

    so....how much protein are you getting every day? specifically....
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    Registered User fernand21's Avatar
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    Thanks mate ......but one thing don't u feel tired during the day taking less carbs,so what do eat to gain energy??
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    Registered User fernand21's Avatar
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    Originally Posted by bjarrette View Post
    Carbs stay away from them and you will see a big diff i try to eat under 30 g of carbs a day it sucks but in the long run it will be worth it
    Thanks mate ......but one thing don't u feel tired during the day taking less carbs,so what do eat to gain energy??
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  11. #11
    Registered User fernand21's Avatar
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    Originally Posted by Retoaded View Post
    if you are getting enough protein from your food then you don't need them at all. if you are not, then they can help...

    so....how much protein are you getting every day? specifically....
    about the exercises its : on monday and thursday(biceps and triceps)
    FOR BICEPS:
    CONCENTRATION CURL 4 SETS 10 REPS
    BARBEL CURLS 4 SETS 10 REPS
    ALTERNATE DUMBELL CURLS4 SETS 10 REPS
    PREACHER CURLS 4 SETS 10 REPS
    HAMMER CURLS 4 SETS 10 REPS

    FOR TRICEPS;
    TRICEPS MACHINE PULL DOWN 4 SETS 10 REPS
    TRICEPS BACK PUSH 4 SETS 10 REPS
    TRICEPS SINGLE HAND OVER THE HEAD 4 SETS 10 REPS
    TRICEPS DOUBLE HAND OVER THE HEAD 4 SETS 10 REPS

    AFTER THIS I DO CARDIO FOR 2 KILOMETRES AT THE MOST AND CRUNCHES OF 4 SETS 25 REPS ( FOR ABS I DO IT ALTERNATE DAYS)


    AND BOUT THE PROTIEN CALCULATION I HAVE NO IDEA HOW TO DO THIS?? THE DIET WHICH I MENTIONED ABOVE IS THE ONLY ROUTINE I FOLLOW....AND I DID INCREASE MY INTAKE OF GREEN LEAFY VEGIES
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  12. #12
    Registered User BRipped69's Avatar
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    Originally Posted by fernand21 View Post
    Thanks mate ......but one thing don't u feel tired during the day taking less carbs,so what do eat to gain energy??
    Increase your fat intake on a low carb diet for increased energy, this also helps regulate your metabolism among other health benifits.. Fish oil, flax oil, almonds, avocado etc.. 50% protien, 40% fat, 10% carbs.. Works well for me, give it a try.
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    Originally Posted by fernand21 View Post

    wake up at 7:00
    # meal 1
    2 cups of oatmeal with peanut butter

    # meal 2 (between 10am to 11:30 am)
    1 plate of white rice with either pork or potatoes
    1 cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )
    # meal 3 (3 pm)
    2 boiled eggs
    2 cups of oatmeal boiled and peanut butter

    hits the gym by 4:30 pm which goes on till 7 pm

    #meal 4 after coming from the gym
    6 egg whites + 2 full eggs
    1cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )

    PLUS I DRINK 1 LITRE OR SOMETIMES 2 LITRE OF WATER DAILY WITH MY MEALS


    AND MY WORKOUT PLAN GIVEN BY MY INSTRUCTOR:
    MON BICEPS AND TRICEPS
    TUE CHEST AND BACK
    WED SHOULDERS AND LEGS
    THURS SAME AS MON
    FRI SAME AS TUE
    SAT SAME AS WED and i do cardio alternate day for 2 kms plus abs

    SO GUYS COULD U RECOMMEND SOMETHING FOR MY DIET!!!
    Not enough food mang, that's the first thing you want to work on. It honestly looks something like 100 grams of protein. CARBS ARE GOOD for you so don't avoid them. Get the good complex carbs your body will use (personally yams are the way to go) I'm not even seeing a back day on your routine though? you'll build up delts/chest/arms and a weak back/trapezius will lead to poor posture.

    1) Eat more lean meats, and good carbs
    2) Back lift
    3)lil cardio
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  14. #14
    Registered User wasatchangler's Avatar
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    First, no offense, but you're eating way too much. I'm 6'0 190lb guy with a huge appetite and can barely eat 1 cup of oats and 4 egg whites in a meal.
    2. If you have a smart phone, download a diet tracking app like loseit to monitor your dietary intake. Tracking your food intake is gonna be your best method for losing weight. You can also use these apps to set goals for weight loss or gain. I'm on a plan to lose 20 lbs which holds me to 2k cal. per day.
    3. Replace most of the oats in your diet with yams, spinach, and broccoli, and other veggies.
    4. No white rice or white bread. If you have to eat rice- only use brown rice. Quinoa is an even better alternative.
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    had same issue

    Originally Posted by fernand21 View Post
    hey guys please help me out with my diet or workout which i will post at the end of the thread.I am 21 years old .I started hitting the gym last february 2011[did for 2 months] took a break coz i had exams.Then started later on during october(did for 2 months), again i stopped but did small workouts at home. Recently started working out this january; there's good progress in my arms, shoulders,back and legs(arms are bigger than before plus toned same goes with my back ,legs and shoulders i.e. toned) but my chest and belly are still the same, a bit leaner then last year when i started but still fat and chubby.
    SO HERE IT IS
    MY MEAL PLAN(RECENTLY MAINTAINING THIS ROUNTINE);

    wake up at 7:00
    # meal 1
    2 cups of oatmeal with peanut butter

    # meal 2 (between 10am to 11:30 am)
    1 plate of white rice with either pork or potatoes
    1 cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )
    # meal 3 (3 pm)
    2 boiled eggs
    2 cups of oatmeal boiled and peanut butter

    hits the gym by 4:30 pm which goes on till 7 pm

    #meal 4 after coming from the gym
    6 egg whites + 2 full eggs
    1cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )

    PLUS I DRINK 1 LITRE OR SOMETIMES 2 LITRE OF WATER DAILY WITH MY MEALS


    AND MY WORKOUT PLAN GIVEN BY MY INSTRUCTOR:
    MON BICEPS AND TRICEPS
    TUE CHEST AND BACK
    WED SHOULDERS AND LEGS
    THURS SAME AS MON
    FRI SAME AS TUE
    SAT SAME AS WED and i do cardio alternate day for 2 kms plus abs

    SO GUYS COULD U RECOMMEND SOMETHING FOR MY DIET!!!
    Hi,
    I had the same issue as you, i had been working out steadily for a little less than a year and hadn't seen any drastic results. However i just started a new routine and diet and its showing. In 1 week Ive lost an 1 inch around hips and 1.5inches around stomach.
    I use to do a split routine like yours, however now im doing a full body every other day. Ill do 20mins on the elliptical then a full body workout. On my off days ill do 30mins elliptical and abs.
    As far as my diet im doing low crab high protein. If you have a smart phone get some sort of food tracker it helps A LOT. when i "thought" i was doing low carb i was really still getting about 100 grams a day. Now im avg 40-70 grams of carbs a day and 170-190 grams of protein. and eating about 1500-1700 calories a day. hope this helps
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  16. #16
    Registered User jamout's Avatar
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    Originally Posted by fernand21 View Post

    # meal 1
    2 cups of oatmeal with peanut butter

    # meal 2 (between 10am to 11:30 am)
    1 plate of white rice with either pork or potatoes
    1 cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )
    # meal 3 (3 pm)
    2 boiled eggs
    2 cups of oatmeal boiled and peanut butter

    #meal 4 after coming from the gym
    6 egg whites + 2 full eggs
    1cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )
    Too much oatmeal.
    Meal 1 has 800 cals of oatmeal. Meal 3 also has 800 cals of oatmeal. I would cut the oatmeal out of meal 3 and lose about a pound a week if I were you.
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  17. #17
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    If you’re trying to lose belly fat and most of your fat is located in your torso, it sounds like your carbohydrate intake could be a little too high. You’re eating 4 cups of oatmeal and plate of white rice or potatoes…you might want to try cutting back on the carbs a little (note I do not say “eliminate” or "avoid") by reducing your portion sizes per each meal. Also, are you doing any cardio at all? Doing some HIIT cardio can actually help you process the carbs better by improving your insulin sensitivity.
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    Registered User JTinKC's Avatar
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    Originally Posted by planksh View Post
    Count your calories every day all day. Excessive calories = excessive body fat. Also you should do some cardio exercises, weight lifting doesn't burn as many calories as running or biking.
    I would say this depends on how your lifting. If someone is doing just arms and taking breaks in between, there's probably not going to be a lot of Calorie burn, but if someone was doing a full body circuit style routine taking short breaks only at the end of each circuit, there is going to be quite a bit of calorie burn. Unless your in a spin class your probably going to be burning somewhere around 500 calories an hour on the bike. Not to take anything away from cardio because I'm a firm believer in getting 45 minutes of cardio every workout.
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    Originally Posted by wasatchangler View Post
    First, no offense, but you're eating way too much. I'm 6'0 190lb guy with a huge appetite and can barely eat 1 cup of oats and 4 egg whites in a meal.
    2. If you have a smart phone, download a diet tracking app like loseit to monitor your dietary intake. Tracking your food intake is gonna be your best method for losing weight. You can also use these apps to set goals for weight loss or gain. I'm on a plan to lose 20 lbs which holds me to 2k cal. per day.
    3. Replace most of the oats in your diet with yams, spinach, and broccoli, and other veggies.
    4. No white rice or white bread. If you have to eat rice- only use brown rice. Quinoa is an even better alternative.
    I'm far from an expert but I think your right. Fernand21’s diet seems very carb heavy.

    I was pretty consistent all last year at the gym but had nothing to really show for it, as soon as I got serious about my diet it just dropped off (20kg just in January). I did increase the exercise but I know it was mostly the diet that did it.

    This is what im eating almost every day:

    Breakfast (8am):
    1 Cup of oats + 250ml of skim milk
    2 whole eggs + 2 egg whites + dash of milk, scrambled.

    Mid-morning (10am):
    1 protein shake

    Lunch (12pm):
    300g chicken (I fry it but with no oil in an non-stick pan)
    1 - 1 1/2 cups of various raw veg (I mix it up so I don’t get bored)

    Mid-afternoon 1 (2-3pm):
    1 protein shake
    or
    handful of almonds

    Mid-afternoon 2 (4-5pm):
    1 piece of low fat cheese
    1 raw carrot

    After work out (9pm):
    1 protein shake

    Dinner (10pm):
    300g Steak, Fish or kangaroo
    1 - 1 1/2 cups of various raw veg
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  20. #20
    Registered User fernand21's Avatar
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    Originally Posted by MyNewZen View Post
    I'm far from an expert but I think your right. Fernand21’s diet seems very carb heavy.

    I was pretty consistent all last year at the gym but had nothing to really show for it, as soon as I got serious about my diet it just dropped off (20kg just in January). I did increase the exercise but I know it was mostly the diet that did it.

    This is what im eating almost every day:

    Breakfast (8am):
    1 Cup of oats + 250ml of skim milk
    2 whole eggs + 2 egg whites + dash of milk, scrambled.

    Mid-morning (10am):
    1 protein shake

    Lunch (12pm):
    300g chicken (I fry it but with no oil in an non-stick pan)
    1 - 1 1/2 cups of various raw veg (I mix it up so I don’t get bored)

    Mid-afternoon 1 (2-3pm):
    1 protein shake
    or
    handful of almonds

    Mid-afternoon 2 (4-5pm):
    1 piece of low fat cheese
    1 raw carrot

    After work out (9pm):
    1 protein shake

    Dinner (10pm):
    300g Steak, Fish or kangaroo
    1 - 1 1/2 cups of various raw veg
    hey dude good meal plan!!! thanks
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  21. #21
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    intervals

    I have trouble dropping fat too. About two months ago I started running intervals after my lifting session. I use the elliptical, I go for a minute as hard as I can go then go normal pace for a minute. Then repeat. my pants that where tight before are now baggy and my body has slimmed down and I have not lost any strength. Hope this helps.
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    you may take a try on our fitness equipment,good luck! ianre dot arno at gmail dot com
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    Registered User MyNewZen's Avatar
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    Originally Posted by fernand21 View Post
    hey dude good meal plan!!! thanks
    fernand21, How are you going with things?
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  24. #24
    Registered User jaggedendz's Avatar
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    Originally Posted by fernand21 View Post
    hey guys please help me out with my diet or workout which i will post at the end of the thread.I am 21 years old .I started hitting the gym last february 2011[did for 2 months] took a break coz i had exams.Then started later on during october(did for 2 months), again i stopped but did small workouts at home. Recently started working out this january; there's good progress in my arms, shoulders,back and legs(arms are bigger than before plus toned same goes with my back ,legs and shoulders i.e. toned) but my chest and belly are still the same, a bit leaner then last year when i started but still fat and chubby.
    SO HERE IT IS
    MY MEAL PLAN(RECENTLY MAINTAINING THIS ROUNTINE);

    wake up at 7:00
    # meal 1
    2 cups of oatmeal with peanut butter

    # meal 2 (between 10am to 11:30 am)
    1 plate of white rice with either pork or potatoes
    1 cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )
    # meal 3 (3 pm)
    2 boiled eggs
    2 cups of oatmeal boiled and peanut butter

    hits the gym by 4:30 pm which goes on till 7 pm

    #meal 4 after coming from the gym
    6 egg whites + 2 full eggs
    1cup salad(cabbage,lettuce,tomatoes,onions,carrots and pinch of pepper and salt )

    PLUS I DRINK 1 LITRE OR SOMETIMES 2 LITRE OF WATER DAILY WITH MY MEALS


    AND MY WORKOUT PLAN GIVEN BY MY INSTRUCTOR:
    MON BICEPS AND TRICEPS
    TUE CHEST AND BACK
    WED SHOULDERS AND LEGS
    THURS SAME AS MON
    FRI SAME AS TUE
    SAT SAME AS WED and i do cardio alternate day for 2 kms plus abs

    SO GUYS COULD U RECOMMEND SOMETHING FOR MY DIET!!!




    Not enough Protein to start your day out. Ditch the peanut butter and go with 1 cup of oats. More eggs, and egg whites to start the day. Lower the carbs a bit. Cut out the rice and potatoes and add more veggies like broccoli and asparagus. Ditch the split routine here. Go with more 3 day fullbody routine. Focus on Dead lifts, squats, bench, rows. Add your isolations after you have did the big lifts. Looks like your trying to cut fat. Doing more fullbody routine will burn more calories and use bigger muscles. Lower your carb intake as well. Get the body to burn fat more instead of carbs.
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  25. #25
    Registered User mgering1's Avatar
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    bottom line you need to consume less calories. whether you want to cut it from your fat/ carbs or both. read some of the nutrition stickies to figure out a personalized caloric intake. if you shoot between 12-15 calories per pound you should be good. if you count in killograms just divide pounds by 2.2. Sometimes you actually end up eating more then you should. Its hard at first but your body will get used to it and you will be less hungry. Also usually especially for my fat will come off your chest and lower stomach last. So keep at it an eventually everything will work out.
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  26. #26
    Registered User fernand21's Avatar
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    Originally Posted by MyNewZen View Post
    fernand21, How are you going with things?
    MyNewZen , i'm doing well ...feeling great ,motivated and results are good .
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  27. #27
    Registered User soulaym's Avatar
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    u have alot of carbs in ur diet .. try add more protien and calculate ur calories per day
    good luck
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  28. #28
    Registered User markflan's Avatar
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    major help needed!!!

    i really hope someone can help me here, my name is mark im 22 years old, im 5 foot 8 inches and weigh 158.7 pounds (72 kilos) and i have 16% body fat.

    a major opportunity has come up for me in the next few months but i need help with my diet and workout routine. let me start by saying i am NOT looking for a fast fix, i know they do not exist. i am looking to loose body fat and gain muscle mass. my gaol is to be 165.3 pounds (75 kilos) and have 10% body fat. my problem is i am training to be a professional wrestler and my daily time is limited. i work a full time job also. i work 9 hours a day 5 days a week and train 2 hours a day 3-4 days a week. (i will post weekly routine below) i am hoping someone can help me to gain my goals even with my limited time frame with a routine and diet if possible. i have whey protein and cla fat burners to assist. i am allergic to peanut butter and am willing to try anything to help me see any improvements in a limited time.

    monday - wake up 7a.m, start work 9a.m finish work at 6p.m wrestling training 7p.m finish training and home 9.30p.m bed 12p.m
    tuesday - same as monday
    wednesday - same as monday
    thursday - wake up 10a.m, start work 12a.m finish work 9p.m home 10p.m bed 12p.m (alternate weeks same as monday)
    friday - wake up 7a.m, start work 9a.m finish work at 6p.m home 7p.m bed 1a.m
    saturday - same as friday
    sunday - wake up 10a.m start work 12a.m finish work 6p.m home 7p.m bed 12p.m

    (any 2 days may be my days off from work on alternate weeks generally sunday and monday or monday and tuesday)

    ANYONE WHO CAN HELP ME IT WOULD BE MUCH APPRECIATED THANK YOU VERY MUCH!
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