🏋️♂️ Mini Transformation without Cardio!
swipe 👈 to learn more about my training & food intake throughout this journey
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Mindset: Post Dengue was sad, lost a lot of lean mass & looked off point. That’s frustrating & fuel my anger to become better than before. So I planned a periodized training program incorporating compound lifts. A month after, I’ve regained 80% of weights I used to lift before Dengue & Ankle sprains. Focusing mainly on mobility, exercising with proper technique & maximizing recovery with proper eating habit (all done without Cardio) The only time you’ll ever spot me doing Cardio is basketball or swimming 😆
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Nutrition: I was whacking all sorts of crap to regain the weight lost post Dengue. But after a week, i realize it was unhealthy & most weight gained are fats.
Hence, I’ve try to implement Intermittent Fasting (3-4 days a week) with caloric consumption at my maintenance level of 2500 kcals daily (depends on age, gender, work, activity level etc.) 3 weeks later, i’m pleased with the strength & mirror vanity gains 💯
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The Breakdown: 2490kcal (Protein 158g, Carbs 279g, Fats 86g, Fiber 22g)
Protein: Usually I’ll have 2-4 servings of @myproteinmy Impact Whey to fuel my daily needs. If you’re looking to get 1, click on the link in my bio
Snacks: I love mangos & guavas to provide me with fibers & vitamins. Nuts are my go to healthy fats options
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🤼♂️Tag someone who'll find this helpful, for training enquiries direct message or comment below @ Villain Barbell Club Malaysia
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