Post your average daily meal plan and weekly exercise routine.
Using as inspo to help me lose a few kgs.
Run 30 mins maybe twice/3 times per week
Eat whatever, stay around or below my caloric needs
Water 90% of the time, then coffees sodas alcohol
It helps to have a partner or be in a relationship to where you want to look good for them, not just yourself
>6 eggs scrambled for breakfast
>Large can of tuna/piece of grilled chicken for lunch and 1 large boiled potato
> 250 grams of grilled chicken, 1 large boiled potato and boiled vegetables for dinner
>Go gym 5 days a week.
Yeah I am a skinny cunt. Need a lot of calories to put on weight. I'm 6'3 and below 70kg
Here's my routine that I got from /fit/ awhile back
Incline/Flat Press 4x8
Higher/Lower Cable Crossover 4x12
Fly Machine 4x15-20
Seated curl 4x8-12
Preacher curl 4x8-12
Wide grip pulldown 4x8
Reverse grip pull down 4x8
Rope straight arm pulldown 4x12+
Rope tricep pushdown 4x8
Single arm tricep pushdown 4x8
Skull crushers 4x8
Dumbbell kickbacks 4x8
Arnold press 4x8
Over head press 4x8
Side Laterals to Front Raise 4x8
Rear Delt Flys 4x8
Facepulls/Front Raise super set 4x8
dumbbell shrugs 4x8
Leg extensions 4x8
Leg Press 4x8
Calf Raises 4x12-15
Leg raises 4xF
Russian Twists 4x20
For food I just eat what ever as long as get my protein and calories
Breakfast: Bowl of oats & two eggs
Lunch: Tuna sandwich with lettuce, tomato and kale
Snack: Apple, red grapefruit and yoghurt
Dinner: Chicken/Turkey/Beef/Lamb stir-fry with green capsicum, red chilli, bok choy, onion, spinach and brown rice
I jog for 30mins 3x a week
light lifting mon wed fri sun + 2mi cardio
3mi on tues thurs sat
60mg adderall + 40mg vyvanse everyday but sunday
try to eat some chicken everyday for protein
8-10 bottles of water sometimes more
Diet is rice beans veggies eggs meat three or four times a week usually grilled turkey milk coffee lots of water
Workout in gym two times a week probably not optimal gains but my body looks pretty good imo and im pretty strong now and get compliments in tanks and shirtless so it works for me. I think a rwally basic diet and routine is all you need to look better than most
Not really, other than the meat but I try to keep red meat to just 2-3 times a week. I'm not bothered eating the same thing every day since it's healthy, fairly cheap and tastes good, also I'm a pretty inexperienced cook so I like sticking to what I know.
>2 tea pots full of green tea
>1 gallon of water
>an apple or 2
>bowl of miso soup
>rice and beans or something of that range (salad, blt, etc)
>snack on some chips
it seems like a lot because it is high in quantity but most things on there aside from chips are healthy and low in calories
life 5 time a week
try to limit fatty foods.
i usually cheat a little when I go out with my gf, all in all I have bout 3-4 meals a week that I would call my cheat meals.
stopped reading there
again, stopped reading there
stopped reading there
I don't have anybody to play tennis with
this is good if bulking
this would turn you into a gorilla
I want to look skinny in clothes, not bulky
already doing this
Your reading comprehension skills are piss poor my friend. No one here want to gain muscle only lose weight/bodyfat %
oats are bad
Doing it wrong
5x10 reps 10lb curls
5x10 reps 10lb hand going up
5x10 shoulder pulls, 5lb
5x10 foot points w/ 2.5lb weight on each ankle
5x10 single foot points w/ 2.5lb weight on ankle
idfk what the point things are called normally it's some ballet thingy
then i do like 20-50 minutes of jog middling difficulty on an elliptical in my garage.
>Peanut butter sandwich
>Plain Greek yogurt
>Chicken breast with brown rice and black beans, broccoli,Carrots and mushrooms
>Cardio every other day
> Pushups and ab circuits. No gym
Very pleased with my body.
everybody giving out advice should really post a pic of their body so we can decide whether to take you seriously or not
so far on the WAYWT threads all i see is skinnyfat manlets badly dressed. This is why i'm having a hard time believing anything you guys are saying.
Iam running around 6km / 4miles on my restday
Diet is 1300 calories per day on average,doing intermitent fasting so its been months since i had a breakfast.
I eat mostly peas,lentils,crackers,fruits and vegetables.Drink aprox. 2 cups of coffee, 1.5 liters of green tea,and 2 liters of cold water per day.
The only exercise i get is walking 4km everyday when i attend uni (which i havent been doing since mid december btw).
OP if youre want to lose fat try low carbing,that kills your appetite and makes it easier to eat healthy.
Lift four times a week, AXBAXBX split, on the off days cardio of your choice for 30 min.
oats/whole grain toast/red bean bun with two/three eggs + egg whites combined with (onions/tomatoes/mushrooms/whatever toppings you like) + juice
Postworkout: protein shake (I prefer ON Natural) with a banana
Usually grab a coffee or tea before heading off to class
Lunch: Spinach salad with dressing + half avocado + tempeh/salmon
Dinner: Chicken + kale + broccoli
Snack: Nuts + almond milk + seaweed
Supplement Vit D. + omega 3 + multivitamin, drink enough water throughout the day, and get plenty of sleep at night.
Healthy fats, adequate amounts of lean protein, low but complex carbs, high fiber, natural sources for vitamins/minerals, necessarily hydration combined with enough strength training + regular cardio = healthy /fa/ body
I've gotten Fantano quite a bit lmao.