[Rus Raul Beniamin]

So my actual cardio is :

Bike / Fasted

20 min TD EXCEPT Leg days

30 min NTD

Food sources :

Protein/

-Iso pro (TBJP)

-Chicken breast

-COD (Fish)

-Lean beef minced

-Eggs

Fat/

-Peanut/Almond butter

-Dark chocolate 90%

-olive oil

Carbs/

-Bagel

-Cream of rice

-White Rice

-Oats

And obviously, fruits ( banana, raspberries/blueberries, kiwi ) and all types of veggies

Water intake is around 4L at LEAST to 6L

steps are 10K daily, in reality even more as i’m very active

[Rus Raul Beniamin]

as for supplements,

I use

with M1 / AM

-D3K2 (3000iu)

-Vitamin C 1000mg

-Vitamin B5 (500mg)

-Green tea extract (500mg)

I use these two for my acne

-Omega pharma pro (2 caps)

-Multivitamin&mineral x1

-In sure 1 serving

-1 serving digestive pharma pro

-1 magnesium (250mg)

-1 curcumin (400mg)

then I use post workout 2 caps Unwind and magnesium 1 cap

PM/ LAST MEAL

-Omega pharma pro (2)

-Vitamin C (1000mg)

-Curcumin (400mg)

-In sure 1 serving

-Dream sleep 1 serving

-Join in 1 serving

intra workout I use mps max and cyclic dextrin, glutamine around 30g daily and 20g creatine

so I use in total 3 servings of in sure, 1 with first meal, 1 with pre meal and 1 last meal, but it’s still higher than normal, do you think it’s because sometimes I push my meals too much in between and what I mean by that is, not having enough time between meals (1-2h)

[Rus Raul Beniamin]

as for supplements,
I use

with M1 / AM

-D3K2 (3000iu)
-Vitamin C 1000mg

-Vitamin B5 (500mg)
-Green tea extract (500mg)

I use these two for my acne

-Omega pharma pro (2 caps)
-Multivitamin&mineral x1
-In sure 1 serving
-1 serving digestive pharma pro
-1 magnesium (250mg)
-1 curcumin (400mg)

then I use post workout 2 caps Unwind and magnesium 1 cap

PM/ LAST MEAL

-Omega pharma pro (2)
-Vitamin C (1000mg)
-Curcumin (400mg)
-In sure 1 serving
-Dream sleep 1 serving
-Join in 1 serving

intra workout I use mps max and cyclic dextrin, glutamine around 30g daily and 20g creatine

[Rus Raul Beniamin]

So my actual cardio is :
Bike / Fasted

20 min TD EXCEPT Leg days
30 min NTD

Food sources :

Protein/
-Iso pro (TBJP)
-Chicken breast
-COD (Fish)
-Lean beef minced
-Eggs

Fat/
-Peanut/Almond butter
-Dark chocolate 90%
-olive oil

Carbs/
-Bagel
-Cream of rice
-White Rice
-Oats

And obviously, fruits ( banana, raspberries/blueberries, kiwi ) and all types of veggies

Water intake is around 4L at LEAST to 6L

[Rus Raul Beniamin]

https://drive.google.com/drive/folders/1mVZhNaJdnuzovqIcgNxrLiGnpociQM8d

[Rus Raul Beniamin]

REST DAYS :

Kcal : 3092

PROT : 277g

FATS : 77g

CARBS : 301g

TRAINING DAYS :

Kcal : 3706

PROT : 286g

FATS : 79g

CARBS : 436g

going straight from 4.6K TD and 3.6K NTD

[Rus Raul Beniamin]

REST DAYS :

Kcal : 3092
PROT : 277g
FATS : 77g
CARBS : 301g

TRAINING DAYS :

Kcal : 3706
PROT : 286g
FATS : 79g
CARBS : 436g

going straight from 4.6K TD and 3.6K NTD

[Rus Raul Beniamin]

Thank you for your help, here are the pics:

https://drive.google.com/drive/folders/1mVZhNaJdnuzovqIcgNxrLiGnpociQM8d

[Rus Raul Beniamin]

Hi, here are the pictures :

https://drive.google.com/drive/folders/1mVZhNaJdnuzovqIcgNxrLiGnpociQM8d

[Rus Raul Beniamin]

I already put the pictures there 3 times but they still don’t show up, I don’t know why ?