EdensDemise Posted December 13, 2014 Share Posted December 13, 2014 Hi, 6 months ago I had an ankle fracture and broken ligaments, I didnt workout during that time now I am back in the gym but I gained at least 7 kg fat.. I would love to lose those extra kgs before january.. I will post my w/o plan and the diet I will follow..Monday:SquatBench pressBarbell rowOverhead pressDeadliftIn the eveningCable curlsAnd cable for triceps Same workout on Wednesday and Friday with some abs on Tuesday, Thursday and Saturday. . My diet:Breakfast: 40gr almonds 10gr seeds and protein shake with 200 ml of rice milk, banana, apple or other fruits.Post w/o: protein shake with fruits and broccoliAfter 1hour:70 gr of red lentils and 100 gr of hummus bcaa and some veggies and 4 rice cakesSnack:FruitsDinner:Vegan burgers and veggies Presleep: Protein shake with a bit of peanut butter 150gr of proteins per day.. I try to not use carbs because I used to eat a lot of carbs during these months I do even 20 hours fasting on 2 rest days at the end of the week.. What do you think? Any advice will be appreciatedThanks a lot Link to comment Share on other sites More sharing options...
C.O. Posted December 15, 2014 Share Posted December 15, 2014 Which fruits and veggies are you eating or are you just eating a variety? Link to comment Share on other sites More sharing options...
EdensDemise Posted December 15, 2014 Author Share Posted December 15, 2014 Mostly zucchini, eggplants, cucumber, celery, eggplants, carrots, broccoli, cauliflower, mushrooms, tomatoes.. for fruits bananas, apples, berries, grapes, oranges, and some others I find at the market Link to comment Share on other sites More sharing options...
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