I don't know what you mean by TBT or what Nyral means by Biot?
Here is a much more detailed outline of what it is I've been doing. It's all rough figures because of how often things get changed here. Like right now the gyms been closed for 2 days due to government and not sure why they didn't open on Saturday... its also monsoon season so sometimes its pouring and disrupts my running.
Anyways typed this up to post:
A bit more detailed information:
I am 24, 147lbs at 5'10. My weakest part are my wrists. I started working out regularly about 5 months ago and have not lost any weight but changed my waist size from a 34 to a 28. I take no supplements, vitamins, or shakes. I can't afford them.
Wake up at ~5:45am
2 pieces of whole wheat bread with peanut butter on both pieces and lettuce in between as a sandwich.
Lunch 1 ~11:00am
Another peanut butter and lettuce sandwich
Lunch 2 ~2:30pm
A sandwich of 2 pieces of ham, some cheese, and lettuce (no other sandwich meats exist in this country)
Option 1: Fresh tuna on a bed of lettuce
Option 2: Chicken on a bed of lettuce
Option 3: Dhal Soup (All natural can of soup containing 26.6g protein, 35g carb)
Option 4: Can of Chili (not sure the details and don't have any cans right now)
Option 5: Canned Tuna with frozen vegetables and lettuce (when the market tuna doesn't look good or is out)
After Dinner ~9:00pm
A bowl of oatmeal
I only drink water or fresh coconut straight from the tree
Typical Gym Routine when I get to the Gym (twice a week):
(in between each exercise I perform 10 hanging leg raises)
3 minutes Jump Rope
Max set Pull-ups
1 arm dumbbell bench (3x8 each arm)
Farmer walk (3x30sec each arm)
10 Candlesticks and on the 10th one do a body lever negative then 10 pushups then repeat 5 times
Decline bench with 2 dumbbells doing ab twists in between set holding 1 of the 2 dumbbells for 20 twists.
Planche 1 minute on medicine ball
Side planche 1 minute on floor (each side)
Jump rope 3 minutes
Work the heavy bag doing both kicks and punches for about 15 minutes
Not sure the name but take the EZ-Curl Bar while standing and lift it up to face with elbows pointing out for 3x8
Chest fly 3x8
Plyometrics (various jumping techniques and jump kicks)
Another max set of pull-ups
2 minutes Sit-ups
Then typically go for a 15 minute walk.
Sometimes I do squats or leg press but usually I focus on upper body with weights and let my martial arts, running, and plyometrics take care of my legs. This probably is a mistake but I have limited time at the gym and already do running and martial arts 3 times a week.
Outside of the gym:
Run 2 miles three times a week
Spar with my Taekwondo students once a week
Do sprints once a week
Swim once a week
and same day as the swim (sunday) I also do a longer 30-40minute run at a bit slower pace than the other days.
Pushup sets in the morning and max pushups at night.