Simple Fitness and Nutrition Strategy for Men with Gynecomastia скачать в хорошем качестве

Simple Fitness and Nutrition Strategy for Men with Gynecomastia

I've put a lot of focus on fitness and nutrition over the last 2 1/2 months. In that short period of time I've seen a dramatic difference in the way my body looks and I'm very proud of how far I've come already. Here's my typical routine related to supplements, food, weight training, cardio, and mental wellbeing. I wake up between 4-7am (most days) and immediately take a shower. If I wake up early enough I go to a small community gym to do cardio for 30-60 minutes. I then come home and immediately eat a 4oz steak, 1 serving of Dymatized Isolate Protein, and 2 packets of oatmeal. One to two hours after I’ve consumed everything I take 1 serving of Amino Energy and then I head to a local gym (24 Hour Fitness in my case) and do weight training for 60-120 minutes. My workout routine is pretty straight forward: Monday - Chest & Shoulders Tuesday - Legs Wednesday - Back & Arms Thursday - Active Rest Day (light walks, swim, easy bike ride) Friday - Chest & Shoulders Saturday - Legs Sunday - Back & Arms About 3 days a week I also ride my bike to the gym (total of 6 miles there and back uphill). I also spread out abs or light cardio throughout the week. After weight training I immediately down 1 serving of Dymatized Isolate Protein and 1 serving of Amino Energy. I then head home and have chicken, broccoli and rice/beans. I have this precooked 2 days a week to make it easier for me. This also helps me stay away from unhealthy foods because my food is already prepped. Throughout the remainder of the day I have 3 more meals but here’s a full breakdown: 1st Meal - 4oz Steak, 2 Packets Oatmeal, 1 serving Dymatized Isolate Protein Drink 2nd Meal - 1 Chicken Breast (or 6 eggs), Fist-full of Broccoli, Half Cup of Rice/Beans, 1 serving Dymatized Isolate Protein Drink 3rd Meal - 1 Chicken Breast (or 6 eggs), Fist-full of Broccoli, Half Cup of Rice/Beans, 1 peanut butter sandwich 4th Meal - Varies drastically but usually chicken, eggs and veggies. 5th Meal - 1 Peanut Butter Sandwich, and then small servings of Raspberries, Blueberries, Watermelon, Strawberries, Cashews and Almonds. I finish this off with 1 serving of Gold Standard 100% Casein to slow my digestion. Note that this is for my body type. I’m now 184lbs and 6’0. The route I’m going includes approx 3,000 calories per day and 1g protein per pound. Each serving of dymatized/casein is 25g so that’s approx. 75g of protein out of roughly 184g which means I need about 109g of protein from other foods. I get most of this from the 2 chicken breasts, eggs, and steak with a little bit from the cashews and almonds. Lastly right before bed I have a small journal where I jot down thoughts for the day. I really hope this video was helpful. I plan to record a more in depth video in the future but this was one take that I was about to delete as I started feeling like it wasn’t good enough. I’m proud of myself for putting this online and hope that it helps someone out there. P.S. My routine is not always perfect. There have still been days I wake up at 9am, other days where I'm not motivated to workout, and some days where I have pizza or ice cream. But in the end I'm proud of the progress I've made. P.P.S. On the days I don't workout I almost always notice the day is more sluggish. If I can't get out of a rut I go to the gym for 10 minutes. Sounds silly but usually I get pumped up and want to stay for an hour.