Hey, got a little bored, and aside from my mom and dad, I don't really have anyone worth sharing my journey to so I thought to share it here, maybe it will help someone. Please don't mind the potential grammar mistakes (as always, English is not my first language haha)
I will provide my diet + suplements at the end.
(as this post is pretty long, if anyone wants the EXACT workout I'll post it too in the first comm)
(I might also post some pics with my meals the following days)
NOTE: I DON'T HAVE ANY FORM OF EDUCATION IN THIS FIELD, BUT I'M STILL HEALTHY ( AT LEAST I HOPE, CAUSE I SMOKE A LOT OF CIGARETTES :// - I'M TRYING TO QUIT BUT IT'S MY GUILTY PLEASURE)
- I ALSO DON'T ENCOURAGE ANYONE TO DO WHAT I DO AND I ALSO DON'T PRETEND THIS IS THE BEST/ CORRECT/ IDEAL/ HEALTHYEST METHOD. IF YOU WANT TO TRY IT, TRY IT, IF NOT, DON'T.
( I hope it looks good after I post it )
Short prolog:
I started going to the gym almost every day right after my 16th birthday ( 3 Jan 2018 ). I only ate whatever my mom cooked in the summer and whatever my highschool provided (I went to hs in another city and lived in a dorm) in large portions and trained until failure. ( Why I spent most of my time in gym? I was a kinda troublesome kid and almost got expelled, so I figured I could stay out of trouble if I just occupy my time with something else ).
Anyway, I started at 16 ( Jan 2018 ) and stopped going at 21 ( Aug 2023 ) cause of lack of motivation and some other things that happened in my life. Here are the first and last pictures ( 16 and 21 )
After that, unfortunately, my eating habits remained the same but I didn't have a mean to burn calories so I gained a lot of weight haha. I also got a 7-15 job ( 8 hrs a day ) which was 70% at a desk. After work I'd just come home, watch youtube, eat 1-2 big bag of chips, smoke some cigs, eat again some frozen pizza or McDonalds ( I loved the McCrispy menu ), and so on.
In Nov 2025 (23yo and 11months), after I realized I can't put on my socks without holding my breath, and after some other bad event in my life I decided to make a change so I started going to Kickboxing practice ( 2 times a week, Tuesday and Thursday). I was so out of shape that I literally fainted day 1 after the warmup ( dude, the coach said that it's the first time he saw that happen haha ).
1 or 2 weeks passed and I got sick getting called a fat fuck ( and getting beaten by guys faster then me ) so I bought, once again, a gym membership. My height was 1.91cm and starting weight 113kg. My current weight is 91kg. ( One other reason I'm posting this is because I started falling back into old habits and stagnated at 91kg for some months now. I want to reach 90kg and start a clean bulk but the last kilo is the hardest to get rid of :) ).
A comparison between Nov 2025 and March 2026, or April? I can't remember surely but as I said, I was the same weight. Don't mind the mess in the first picture, It was relative to the mess in my head at that time haha. (Of course I took advantage of the good lighting in the 2nd one but hey, we all do that :) )
Anyway, let's see my diet and suplements. I'm a little afraid to post it tho cause I know I'll get a lot of weird looks but yeah, I eat the same thing everyday. I don't have time most days to figure out what I should eat, so I just kept it as simple as I could.
General things: minimum 3L of water/day, maximum 1g of salt/meal, no spices/ no added sugar/ food is weighted RAW.
MEAL 1 - TRAINING DAY (Morning)
- 200ml egg yolk
- 1 egg
- 50g oatmeal
- 20g Whey Isolate ( I sometimes use just whey cause it's cheaper )
- 50g blueberries
( I put them in the blender and after that, 30mins in the oven at 180Celsius, it comes out like a somewhat sweet bread )
SUPLEMENTS:
- 1g Vitamin C
- Vitamin D3 + K2 5000 UI
- 2g Omega 3
- 2 caps Multivitamins ( anything works )
- 1g Silymarin
- 1 caps Digestive Enzymes
(all of those are here to counter the fact that I'm eating the same things everyday)
MEAL 1 - REST DAY ( It usually doesn't happen, but sometimes I'm unable to train due to my job )
- 150ml egg yolk
- 2 eggs
- 40g oatmeal
- 20g whey iso
- 50g blueberries
SUPLEMENTS ARE THE SAME
MEAL 2 - TRAINING DAY ( it's a snack )
- 200ml greek yogurt (lowest fat possible)
- 50g blueberries
- 40g cornflakes
MEAL 2 - REST DAY
- 40g Whey iso
- 15g peanut butter
(I blend them with water and make a shake)
MEAL 3 - TRAINING DAY
- 50g white rice
- 180g low fat ground beef
- 50g cornichons ( here because I liked them too much )
- 5ml olive oil ( put on the cooked rice )
MEAL 3 - REST DAY
- 30g white rice
- 180g chicken breast
- 75g vegetable mix ( I buy frozen, already cut, vegetable mix packs )
BEFORE WORKOUT:
- 5g Arginine
- 2g Citrulline
- 1g salt ( for the pump ! )
- 5g Creatine
INTRAWORKOUT:
- 15g EAA
RIGTH AFTER WORKOUT:
- 30g Whey iso
MEAL 4 - TRAINING DAY
- 200g oven baked potato
- 180g chicken breast
- 60g salad mix
- 5ml olive oil
MEAL 4 - REST DAYS
- 30g white rice
- 180g chicken breast
- 5ml olive oil
- 100g vegetable mix
BEFORE SLEEP SUPLEMENTS
- 2 caps Melatonin
- 2g Omega 3
- 1g Aswaghanda
TOTAL CALORIES ON TRAINING DAYS: ~1700–1850 kcal
TOTAL CALORIES ON REST DAYS: ~1950 kcal
TOTAL COST/MONTH: ~$250 FOOD AND ~$130 SUPLEMENTS ( depends on the conversion rates )
(I might be a little wrong cause I did the math a while ago and now I'm writing this from memory)
WORKOUT ROUTINE: (brief split, I'll post the DETAILED one in the first comm if anyone asks for it)
(EVERY WORKOUT DAY EXCEPT KICKBOX DAY AND LEG DAY ENDS WITH 25mins on the treadmill elev:5, speed:4.5)
MONDAY ( 5ex chest + 1 triceps )
TUESDAY ( KICKBOX )
WEDNESDAY ( 5 ex quads + 2 calves )
THURSDAY ( KICKBOX)
FRIDAY ( 5 ex back, 1 biceps )
SATRDAY ( 5 ex shoulders, 4 ex triceps )
SUNDAY ( 3 ex biceps femoris ( the back part of the leg, I don't know the translation ), 1 ex calves, 1 ex buttocks ( you know what I mean ), 4 ex biceps )
In the end I wanna say that I get a lot of hard days, some days I eat a sweet treat, some days I enjoy some snack or McDonalds, even now I'm eating some biscuits and some chocolate milk, but I try to keep keep those moments as rare as possible.
I also would've had some bigger progress if I didn't smoke 2 packs a day, or if I managed to sleep more than 4-5-6 hrs a night but idk, life happens.
I might come back in a few months after my clean bulk too.
If you decide to try it yourself come back and post your progress.
Edit: I'm aware that muscle memory played a big role too.
Bye.
