Lose weight and stay slim

  • Name: Gino Sprottle
  • Year of birth: 1988
  • Height: 183 cm
  • Weight: 80 kg
  • Country: United States

How to lose weight and see the press?

Last summer I lost weight due to a diet and correct cardio by 10 kilograms, and safely maintained this weight for almost a year with 9% of subcutaneous fat. Now I work for a mass, and my goal is weight 85 kg and 7% of subcutaneous fat.

I believe that only a diet and proper nutrition can change the body. If you eat sweets and fast food, then no matter how you press the press, you will never see cubes. The same goes for working on the mass - the program is not as important as the diet.

What should you eat for a flat stomach?

In order to lose weight and keep weight, I refused carbonated drinks, any sweets and baked goods, and also began to monitor the calories consumed. If you eat more calories than you need, how will you lose weight?

The first rule for allowed products is to understand how they were prepared. For example, I fry a chicken, and I understand what kind of meat it is. But I never eat semi-finished products, because I can not imagine what kind of meat and fat, and the technology of production frightens me.

The slimming menu

Breakfast( 07:00)

  • A cup of oatmeal porridge on 2% milk
  • or a cup of dry breakfast( 200-250 kcal) and 2% milk
  • or 3-4 eggs with a slice of cheese

Snake( 09:45)

  • Protein Bar
  • or Protein Cocktail

Second Snack( 12:00)

  • Pistachio Packaging

Lunch( 13:30)

  • Sandwich with turkey and whole-grain bread

Snack( 16:30)

  • Protein Cocktail

Workout( 17:45 - 19:00)

  • Energizer NO-Xplode 2.0 before training
  • Protein BSN Syntha-6 after trainingwaxes

Dinner( 20:00)

  • 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 of vegetables and leavessalad

Training to lose weight

You can not lose weight sharply - in this case you lose not fat, but muscles, and, as soon as you start eating according to your usual regime and menu, you will type the discarded fat back, and even in doubled volume. The best way is a slow way.

Once again I repeat that the diet is 80% successful. Training is not so important, and does not need to be exhausted on the treadmill. If you want to lose weight faster, then make sure that the cardio in your workout was used correctly.

Sports nutrition

7 hours before the workout and right after it I take BSN CellMass( creatine with a transport system with the addition of glutamine).Immediately before training and 15 minutes after BSN CellMass I take protein BSN Syntha-6.

In addition, thirty minutes before the workout I take about a half measuring spoons NO Xplode 2.0.(pre-training energy).In the morning, with the first meal, I take one packet of AnimalPak( vitamin complex).

Weight training

Now I work on mass: I increased the calorie intake by 25% compared to the daily rate, brought the amount of protein to 200 grams per day, and I try to eat as much as possible "purely", using only natural products.

As for training, I, I think, is a typical mesomorph. In addition, I play a lot of baseball, and always had quite developed legs. Now the purpose of my training is the pectoral muscles, and I focus on various bench presses.


Note: the information and tips in the materials of the section "Before" and "After" are private opinions of the heroes of the articles;the editorial point of view may differ. Before we follow the advice of heroes, we recommend that you read the other materials on the site.