- Age 23 years old
- Height: 178 cm
- Weight before / after: 110 kg \ 80 kg
Three months ago
To be honest, then I did not consider myself fat at all. Well, think, T-shirts do not fit very well, the press is lost, and the lightning does not fit on the old pants ... Somehow everything was imperceptible. At that moment, my weight was 110 kg, I ate what I wanted, and when I wanted.
I often have to work night shifts, and this affects my lifestyle and eating habits. Almost every day I drank beer and ate fast food, on weekends I lay on the couch and watched TV (while drinking my favorite beer).
Why did I want to change?
Somehow I looked at myself in the mirror and decided that I did not like the reflection. You need to take up yourself, stop being lazy, put your body and mind in order. I wanted to return to my previous form (once in high school I was engaged in wrestling and wrestling).
Three months later, my weight dropped to 93 kg, all this time I only ate fast food twice, and once drank alcohol (a bottle of beer at a party). I always come to work with pre-cooked food and protein powder.
Once, very unexpectedly, just the same, all of a sudden, I felt it, and literally said to myself - "dude, look how you changed!". Everything came together in a single picture, and I saw how my stomach tightened, how my chest and biceps increased, how my veins were drawn.
I realized that I live in a completely different rhythm, and I like it! Suddenly, I saw life in all its colors, again learned to set goals and achieve them - I wanted to change, and I did it, I wanted to be promoted at work - and I achieved it!
First month: training
Monday (legs and abs)
Tuesday (biceps and triceps)
Wednesday (chest and abs)
- bench press , 4x12-15
- breeding dumbbells lying, 4x12-15
- breeding in the simulator, 4x12-15
- lifting legs in the hang, 4x20-25
- twisting, 4x20-25
- lateral twists on fitball, 4x20-25
- card load - 35 minutes
Thursday (shoulders and back)
Saturday and Sunday - rest.
In all exercises, the load is 55% of the maximum (maximum weight with which you can technically correctly do just 1 repeat of the exercise).
First month: diet
Sports nutrition: fat burner and vitamins in the morning, pre-workout complex before training, liquid BCAA during training, fast proteins after and during the day, slow proteins at night.
Breakfast - oatmeal , 5 egg whites, 2 slices of whole grain bread. Afternoon snack: apple and a cup of spinach. Lunch: white fish with steamed broccoli and rice. Afternoon snack: boiled shrimp and spinach. Dinner: breast of turkey and broccoli.
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