I have been intense weight-lifting for 6-7 years and I have stopped doing so for almost a year.
I am 32yrs old, 1.86m tall and I weight (now)88kgr. I have never been fat or slim and I can say that I am I have a bit better than the average man body. Since I ended my gym subscription (lack of money..) I have been doing other forms of exercise: running, doing home stuff (pushups-situps-abs etc.), cycling and climbing. I have been also having healthy eating habits, trying always to go with the 30-50-20 rule and eat always home, not fried foods etc.
I also got a job and I am working too many hours on a chair. I want to stay fit and healthy as more as I can for the rest of my life, but it seems that some things have come to a wall and I need some help.
Last year I did a low-carb diet for 4 months which did great results to me but nothing extreme. I decided to begin again just about 1 month ago and so far I have lost 4kgr (I was 92kgr) which is a nice achievement but not close to what I want. I want to build a six-pack for the first time of my life and that's a goal. I followed a Ketogenic diet instructions and eating only rich in protein foods and clean fat except the "binge day" which is on Sunday and I fall on carbs!
My exercise routine is:
- Running at least 3 times a week for ~4.5km/3miles with a heart rate monitor to be sure that I am in a fat burning zone
- Cycle for ~40km/3.30' once a week on the high carb day
- Walk and live on a diy kind of way of doing things
- Do a series of 15*4 pushups on hand grips, 15*4 situps, 30*5 ab crunches every other day from running
My eating routine is:
- half lemon in a glass of water, a bowl of yoghurt with 4 prunes in the morning
- a can of tuna or 12 almonds in three hours
- a small amount of lentiles and chicken or pork and lettuce, spinach and beef etc.
- an omelette with two eggs some cheese, half tomato and two slices of pork or yoghurt as in the morning
- dinner like the lunch one
I am trying to understand what can I improve to lose more fat and get six-packed. I am starting to feel like my metabolism is stuck in the Keto and I think to change the nutrition plan to cycle carb (low-med-high-low-med-high-low).