woisin

OKay tanks stcalico,i will stop breakfast cereal and pop(even if i drink it very rarely) and try fruit smoothie. I tried bodyweight workout but i'm really weak(2 pullups max,3 pushups and 0 dips)so i prefer begin with dumbbells to strenghten my body. Thanks for your welcome !

Rice,pastas,textured soy protein(50-100g per day),beans,cereals,vegetable and fruit. The morning i usually eat soy milk with chocolate powder,oat flakes,chocolate-flavor kinoa cereal(i will maybe change that this is very sweet) and fruit or juice fruit.

Hi there, my name is Otmane and i am 13 yo,i'm vegetarian since 3 years and vegan since 3/4 months. I began bodybuilding three days ago with a pair of dumbbels(2*22 lbs). I'm really sorry for my bad english . I am in overweight(77kg(170lbs) 1m71(5' 7½")) and my goals are to lose fat, strengthen my body(i want practice parkour but i don't have enough strength in my arms,my legs,in my ba..in all my body^^)and have defined muscles but i don't really want gain a lot of mass. This my training program(3 sessions per week)can i have some advice?: 4*12 dumbbells squat@44lbs 4*12 dumbbells bench press@26,5lbs 4*12 dumbbells rowing@26,5lbs 4*12 dumbells Seated Press@26,5lbs 4*20-25 crunch 4*15 obliques crunches 2*30s bodycore The other days i practice running and power walk(i don't manage to run more than 15min so i alternate) and sunday i rest. Otherwise i have some questions about nutrition,how many protein i must take everyday?what protein sources i must eat in priority?(i heard that soy is not really good for bodybuilding but it's my main protein source)what food i should not eat to lose fat? Thanks in advance for your help!