Amateur rising diet..

I will mix a lot of rubbish..;;; Please read it if you want to read it... I wrote it carefully

I'm not even a professional builder . Rather than thinking that they're bad, it's not that they're good at it.

The only supplement I take is protein. To be honest, I want to take more bcaa's, but... Money is money... I'd be satisfied with just one protein.. -_-;

Anyway, at first, I set a goal for 1 year and worked out for about 6 months, and then summer came..;;

I came up with the idea that I should pay more attention to defiance than bulk, and yes.. Then, from now on , let's get rid of body fat

Is there any exercise method to lose body fat without loss? I thought about it, and that's why I chose an ascending diet.

At that time, my body fat was 15%, and the title tag said, "Let's make it 12% within a month."

Of course, no muscle loss.. At that time, I thought.. I didn't want to go up, so I was at the

level that I would be satisfied with no muscle loss..

My not-so-perfect, clumsy follow-up diet began. To be

honest, from my point of view, I exercise as a hobby,

eating only chicken breast, bananas, and broccoli every day may be overkill. In fact, I drank alcohol occasionally during the entire period... and inevitably ate food with oil in it. But I tried my best not to eat fried food..

I can't do it when I go out to eat. gave it As someone who usually eats out for about one meal a day, I can say that I ate only two meals a day on a proper diet

. Looks like you drank. Instead, I ate protein-focused snacks, and I didn't even touch fried foods. Also, on the day I had a drinking appointment, I ate half of the amount I usually ate for dinner. Also, I drank more than 2 liters of water a day for the heat effect of water. This is what I did because I thought it was my own amateur diet.

And the exercise gave me the same exercise as usual.

In short, the diet was diet-oriented and defi-oriented, but the exercise method was similar to that of bulking up. For reference, my program is

Day 1 Back, Abdomen Day 2 Chest, triceps, biceps Day 3 Lower body, shoulders, abdomen Irutin.

And I take a day off. In other words, it is a routine of 3 days of exercise and 1 day of rest.

Usually, if I divide it into 3 parts, I work out for 6 days and take a break for 6 days. And the total exercise time was not to exceed 1 hour and 30 minutes. I did aerobic exercise for about 40 minutes to 1 hour one day a week. Aerobic exercise was marathon and mountain climbing.

After exactly one month and a day, I did a body composition test again, and the muscle mass and body water increased by 2 kg each, a total of about 4 kg, and the body fat decreased by 4 kg, and the body fat was 10%.. My current weight is the same as a month ago.

In fact, I wonder if the results would have been better if I had practiced with an ideal diet and program, but I think I did my best in my situation. I want to make an excuse that I drank because I had no choice but to..

Anyway, I think I have had my own success with this method.

It may be the best way to follow the pro's method, but as I mentioned before, I am not a pro, but I am a person who exercises for health as a hobby. From my point of view, I wanted to say that I became an ordinary person because I thought it would be a bit unreasonable for an amateur to follow the rising diet of the pros. It's been too long since I wrote it... haha;; I hope I've been of some help

I hope everyone is working hard..^^