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    Registered User diablotn's Avatar
    Join Date: Aug 2019
    Age: 49
    Posts: 3
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    Looking for great advises

    Dear ALL

    I'm 26 years old male 72 kg(158 lbs) and 176 cm (5,8 feet)
    I might be a little bit skinny fat
    I look skinny with clothes ON
    I look fat with clothes OFF
    I've been training and eating healthy since 3 years now
    My goal is to maintain my body (add muscle and remove fat)


    I go to the gym 4 times a week
    DAY 1 Chest and Triceps
    DAY 2 Back and Biceps
    DAY 3 Shoulders
    DAY 4 Legs
    I add Calves and Abs training
    I don't really do cardio


    MY day usually goes like this

    8 AM
    1 scoop Whey Protein
    2 bananas
    40 grams oats
    500 grams milk
    I put them all in a shaker

    10 AM
    3 medium boiled eggs


    1 PM
    200 grams chicken breast
    1 onion
    1 tomato
    1 green pepper
    2 slices of whole wheat bread

    3 PM
    Workout(4x a week) + Whey protein(4x a week) + Apple(4x a week)

    7 PM
    160 grams tuna
    1 tomato
    1 green pepper
    40 grams cheese
    1 slice of white bread

    I drink 2 liters of water everyday and I don't eat sugar neither processed food at all
    PROBLEM here is my body still doesn't look like it's supposed to be(3 years of training)
    I still have Lot of belly fat, my chests are falling and I have love handles
    I did reduce A LOT on the Whiskey

    I have made few researches in the past and followed different workout programs
    Nothing really made a difference for me
    Last research I found is that I might be a skinny fat type of guy and that I should do strength training program 3 days a week & 1 day cardio
    Any thoughts about that ?

    Below you will find few pictures of myself
    You can tell me your honest opinion
    Looking forward for advises about food & training

    imgur.com/a/bWucdkk
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