- Name: Gino Spretley
- Year of birth: 1988
- Height: 183 cm
- Weight: 80 kg
- Country: USA
How to lose weight and see the press?
Last summer, I lost weight thanks to a diet and proper cardio of 10 kilograms, and safely maintained this weight for almost a year with 9% subcutaneous fat. Now I work on a mass, and my goal is the weight of 85 kg and 7% of subcutaneous fat.
I believe that only diet and proper nutrition can change the body. If you eat sweets and fast food, then no matter how you swing the press, you will never see the cubes. The same goes for working for the mass - the program is not as important as the diet .
What do you need to eat for a flat stomach?
In order to lose weight and maintain weight, I refused sodas, any sweets and pastries, and also began to monitor calories consumed. If you eat more calories than you need, then how do you lose weight?
The first rule of allowed foods is to understand how they are prepared. For example, I fry chicken, and I understand what kind of meat it is. But I never eat processed foods, because I can’t imagine what kind of meat and fat, and the production technologies scare me.
- A cup of oatmeal in 2% milk
- or a cup of breakfast cereal (200-250 kcal) and 2% milk
- or 3-4 eggs with a slice of cheese
- Protein bar
- or protein shake
Second snack (12:00)
- Sandwich with Turkey and Whole Grain Bread
Afternoon snack (16:30)
Training (17:45 - 19:00)
- Energetic NO-Xplode 2.0 before training
- Protein BSN Syntha-6 after training
- 400-500 grams of chicken breast (fried with a drop of butter or stew)
- 3 large cups of vegetables and lettuce
Late dinner (21:30)
- 200 grams of chicken breast
- 2 cups vegetables and lettuce
Workouts to lose weight
You can’t lose weight dramatically - in this case you are not losing fat, but muscle, and as soon as you start eating according to your usual diet and menu, you will lose fat back, and even doubled. The best way is the slow way.
Once again, the diet is 80% successful. Training is not so important, and you don’t need to exhaust yourself on the treadmill. If you want to lose weight faster, then make sure that cardio is used correctly in your workout .
7 hours before training and immediately after it I take BSN CellMass (creatine with a transport system with the addition of glutamine). Just before training and 15 minutes after BSN CellMass, I am taking BSN Syntha-6 protein.
In addition, thirty minutes before training, I take about one and a half scoops of NO Xplode 2.0. (pre-training power engineer). Also in the morning, with the first meal, I take one packet of AnimalPak (vitamin complex).
Now I work for the mass: I increased calorie intake by 25% compared with the daily norm , increased the amount of protein to 200 grams per day, and try to eat as clean as possible, using only natural products.
As for training, I, it seems to me, a typical mesomorph . In addition, I play baseball a lot, and always had fairly developed legs. Now the goal of my training is the pectoral muscles, and I focus on the various bench presses.
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