Height: 1.53 m
Weight: 45 kg
Year of birth: 1989
Achievements:
Weekly training routine: I train at the gym 4 times a week.
the first day:training the chest , shoulder muscles and triceps
second day:training the legs and rear
third day: break
The fourth day: training back muscles and biceps
fifth day:training the legs and rear again
What type of cardio do you do: after workout i have 20 – 30 min cardio. Generally its riding a stationary bike or cardio stepper.
General régime during dieting:
I have 6 meals a day. For breakfast I eat mostly omelette with peanut butter. 2-5 meal is typically the same. It consists of 30 grams of carbohydrates, and 120 grams of protein. I like chicken, with rice and vegetables or lean fish with baked potatoes. For dinner I eat most often pasta with tomato sauce with linseed oil.
Dietary supplements you use:
To breakfast drink protein isolate.
Before training, I use preworkout, BCAA, beta –alanine, sometimes ariginine. Before cardio i use again BCAA.
After training i use carbo and isolate protein.
Every day I use complete vitamin
Favourite workout method:
I love all the exercises for the muscles of the buttocks, especially squats