Espirito

Date: 5 / 6 / 2018 Breakfast Carbs: Oats Protein: Pea Protein Fat: Chia seeds Snack Carbs: Raisins Protein: Soy Yogurt Fat: Walnuts Lunch Carbs: Whole Pasta Protein: Red Lentils Fat: Cashew + Raw Spinach Snack Carbs: Banana Protein: Soy Milk Fat: Peanut Butter Dinner Carbs: Rice Protein: Black Beans Fat: Raw Almonds Supper Fat: Peanuts

FULL BODY WORKOUT 1. Inclined Sprints - 6 x 10 Seconds 2. Neutral Grip Chin Up - 3 x 6 / 8 / 10 3. Dips - 3 x 10 / 12 / 16 Rest Time between sets: 15 seconds

FULL BODY WORKOUT 1. Squat - 5 x 20/30 2. Muscle Up - 3 x 6/20 3. Handstand - 3 x 6/20 4. Dips - 3 x 10/30 5. Shrimp Squat - 5 x 6/20 6. Leg Raises - 3 x 6/20 Super Workout!

I have a female dog.

Hi, welcome back!

Hi, welcome mate!

Breakfast Carb: 4 Tablespoons of oats Carb: 1 Banana Fat: 1 Tablespoon of chia seeds Thermo: 1 small cup of Coffee Snack Carb: 6 Dates Fat: 1 Teaspoon of cacao powder in warm water Lunch Carb: 4 Tablespoons of Buckwheat Prot: 4 Tablespoons of Chickpeas Fat: 1 Tablespoon of Flaxseed Snack Fat: 1 Handful Peanuts Dinner Carb: 4 Tablespoon of Rice Pro: 4 Tablespoon of green Peas Fat: 1 Tablespoon of hemp seeds

FULL BODY WORKOUT ( NOT CIRCUIT ) 1. Pistol Squats ( 0-16 ) 2. Neutral Grip Chin Up (0-16) 3. High Declined Push Up (0-20) 4. Diamond Push Up (0-20) 5. Half Burpee (0-16) Sets: 5 Rest: 15 seconds Between Sets

26/5/2018 Breakfast Carb: Oats Prot: Soy milk Fat: Walnuts Snack Carb: Dates Fat: Peanuts Lunch Carb: Rice Prot: Red Lentils Fat: Flaxseed Snack Carb: Raisins Fat: Walnuts Dinner Carb: Whole Pasta Prot: Soychunk Fat: Hempseeds Snack Fat: Chia seed

Yesterday FULL BODY WORKOUT ( NOT CIRCUIT ) 1. Shrimp Squat (0-15) 2. Muscle Up - (0-12) 3. Handstand - (0-15) 4. Weighted Dips - (0-20) 5. Leg Raises - (0-12) Sets: 5 Rest: 15 seconds between sets

Date: 25/5/2018 Breakfast 1/2 Oats 1 Banana 1 Raw Egg ( Not vegan, but i'm consuming ) 1 Tablespoon of Chia Seeds Snack 1 Oz of Peanuts 6 Dates Lunch 100 gr of Pasta 1 Cup of Red Lentils 1 tablespoon of Brown Flax Seed Olive Oil Snack 7 Nuts 1 Handful of raisins Dinner ain't figure yet

Date: 2 / 3 / 2018 Vitamin B12 ( Tongue ) Breakfast 1/2 Oats 1 Banana 1 Teaspoon of chia Seeds Soymilk chocolate flavor Snack 14 Hanzel Nuts 20 Raisins Lunch 120 Grams of White Rice ( Dry ) 42 Grams of Pistachios 1 Tablespoon of Peanut Butter Snack 1/2 Oats with water 1 Banana 1 Teaspoon of chia Seeds Dinner i ain't figure yet lol

Date 1/2/2018 Vitamin B12 Tonge Breakfast 1 cup of chocolate soy drink 1 Banana 1 tablespoon of raisins 2 Weetabix Biscoits Snack 1 Handfull of Almonds 5 Prunes Lunch Pasta with Vitamin D 30 Grams of Cashwee 1 Teaspoon of Peanut Butter Snack Afternoon 5 Dried Pinapple 1 Piece of Dark of Chocolate Dinner Red Lentils 30 Grams of Walnuts Straweberries Supper Green Tea

Date 2822018 Vitamin B12 tonge wake up Breakfast 1 cup of chocolate soy drink 1 Banana 1 tablespoon of raisins 1/2 Cup of Oats Snack 5 dates 3 Nuts Lunch 125 Dry lentils 2 tablespoon of hazelnuts 1 teaspoon of cocunut oil Snack 5 Figs 3 Walnuts Dinner 125 Soy Chunks 2 tablespoon of pistachios 1 teaspoon of peanut butter

Date: 27/2/2018 Wake up: Vitamin B12 Breakfast . 1/2 Oats ( Dry ) . 1 Cup of soy milk . 1 Banana . 1 Tablespoon of raisins Snack . 3 Walnuts . 5 Dates Lunch . 1/2 cup of Red Lentils ( Dry ) . 1 Slice of whole bread . 1 Teaspoon of coconut oil Snack Aft . 1 Handfull almonds . 5 Figs Dinner . 1 Cup of Soy Chunks . 1 Slice of Whole Bread . 1 Teaspoon of Olive Oil

Date: 22/2/2018 A High Protein Day. Wake up: Vitamin B12 ( Tonge ) Breakfast Carb: 1 Cup of oats ( Dry mesure ) Fat: 1 Tablespoon of Peanut Butter +1 Black coffee Snack Morning Carb: 1 Cup of Red Fruits Pro: 1 Cup of Soymilk Fat: 1 Tablespoon of Flaxseed Lunch Pro: 1/2 Cup of Lentils ( Dry mesure ) Fat: 1 Tablespoon of Olive Oil Snack Aft Pro: 1 Cup of Soy Chunks ( Dry mesure ) Fat: 1 Tablespoon of Sunflower Seeds +1 Cup of Green Tea Dinner Pro: 1 Cup of Beans ( Dry Mesure ) Fat: 1 Tablespoon of Cocunut Oil or Flax oil

Date: 21/2/2018 Breakfast Carb: 1/2 Cup of Oats cooked in water Prot: 1 Cup of Soy Milk Fat: 3 Nuts + 1 Black Coffee Lunch Carb: 1 Slice of Whole Bread Prot: 1/2 Cup of red Lentils Fat: 1 Tablespoon of Olive Oil Snack Carb: 1 Cup of Red Fruits Prot: 1 Cup of Soy milk Fat: 1 Tablespoon of Flaxseed + 1 Cup of Green Tea Dinner Carb: 1 Slice of Whole Bread Prot: 1/2 Cup of Soy Chunks Fat: 1 Tablespoon of Olive Oil

I understand your feeling. I'm struggle with some things to. Have you find the cure?

You made your food intake very simple, congrats. Thanks for sharing!

Can you give me a example of a typical day of eating ? What fats do you consume in a day?

Today i ate.. 13 pm 1/2 cup of oats 10 strawberries 1 cup of Soy milk Handful of nuts 16 pm 1/2 cup of oats Water 1 Sliced banana 1 Handful of pumpkin seeds 20 pm 1/2 green lentils ( dry mesure ) 1 cup of Brocollis 1 tablespoon of olive oil

I still can't figure out for myself what's the best for me. Can you give a example, what you are eating in the 801010 or in the starch solution?

Today i ate... Breakfast Carbs: 250 grams of rice ( Dry measure ) Fats: 2 Tbsp of flax seed Lunch Protein: 250 grams of natural black beans ( Dry measure ) Fats: 1 Tbsp of Olive oil Dinner Protein: 125 grams of lentils ( Dry measure ) Fats: 1 Tbsp of Olive Oil Snack Proteín: 1 Cup of vanilla soy milk Fats: 7 Brazil nuts MACROS Carbs (59%) Fat (22%) Protein (19%) Cals: 2729 Carbs: 390, 91 g Prot: 129,23 g Fat: 66,60 g

YESSS NICE

Welcome!! Yes we all want muscle and lose fat