- At breakfast I ate a fruit, some cereals and yogurts or milk.
- at lunch, eat a 1000gr plate of wholemeal pasta (I'm Italian) with whatever you want, expecially vegetables: i do pasta with sauce, with broccoli, with asparagus, with zucchini...
- at dinner, i divide my plate in three parts. First part is proteins and it can be a 100-120gr of chicken / salmon / tuna / cheese / eggs. Second part is 50gr of carboidrates and can be whole grain bread / pearl / barley / rice / cuscus. Third part is vegetables: no restrictions here: salad, tomatoes, zucchini, broccoli, spinach... whatever you can find.
- And now there's the sports part. I exercise almost every day (nowadays every 3 days I do a day of stop). Usually I do 30 mins of high cardio exercises. But I also practice tennis at an amateur level, even though I partecipate to local tournaments. So when I have tennis training or tennis match I do not do other sports that day.
Other things that really helped in getting motivated and on track:
- I use an italian app for fitness called FixFit. I am happy to say that their yearly subscription was a good deal. The diet explanation was in the app. They propose a track of exercises to you. Try as many fitness apps you can and choose the one you find more appropriate.
- I've got a friend that trains everyday. He plays football, but when he doesn't play, he does cardio exercises at home. We started during covid by whatsapp calling each other and doing exercises together. Whatsapp call on mobile and training video on chromecast. This is a huge motivation even for the days you can't find any will!
After a year of this crazy workout and diet regime, I can finally see my abs.