Ive been using this equipment since well winter as you can see. Maybe its not much but its smth.
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At home i also printed some exercises to do but tbh at home i do it even more moderate. The motivation comes outdoors. At home im like ok im doing 4-8 situps/pushups then back to couch. But outdoors it motivates more. For example in winter. It was cold. I needed to work out purely to stay warm. But at home you are like ok ill do it later. And then dont do. Outdoors i can do 30-60-90 mins exercises + running. At home ill just do 10-15 min at best (in a week prob).
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Just avoid added sugars. You dont have to go low carb. You can and should keep eating noodles, rice, potatoes etc. Maybe try Intermittent Fasting. Get your bodyfat below 12% or so and train your abs. When you are on a caloric deficit it's important to have high protein intake in order to retain your muscle. You need higher protein intake on cutting than bulking so eat something like chicken. My fav protein source is cottage cheese
The main foods i eat weekly right now:
- pasta
- rice
- muesli
- chicken
- yoghurt
- broccoli
- occasionally different meat (pig/cow but chicken most)
- cheese
- eggs
- fruits (apple/banana/orange/pear/melon/grapefruit/watermelon)
- tea (black tea with flavour/no milk)
- water/vitamin water (for running).
Dont drink alcohol (have like 2-4 beers in a year. No other alcohol whatsoever)
Hate coffee (some say its actually good for exercise but i lost appetite for it around age 18-19. Dont like taste of it and tbh i feel like it plays with your heartrate/like i have maybe 1-2 cups a year if i have to get up really early or didnt sleep enough (like i needed to travel to a different town and had to wake up 5am).
No burgers and other fast food.
Ok i admit pizza is guilty pleasure but i make home made pizza. And i dont eat it daily.
And i do have some candy and chocolate time to time.
dude just drink smoothies, eat fruit and do some sit-ups
I dont even have the smoothie machine. I mean blender. Yes. 2019 and i still dont have a blender. Dont see point.
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Just avoid added sugars. You dont have to go low carb. You can and should keep eating noodles, rice, potatoes etc. Maybe try Intermittent Fasting. Get your bodyfat below 12% or so and train your abs. When you are on a caloric deficit it's important to have high protein intake in order to retain your muscle. You need higher protein intake on cutting than bulking so eat something like chicken. My fav protein source is cottage cheese
Dumb question maybe but how you measure bodyfat? I mean i have no idea whats mine. Not interested to go to doctors for that.