Hey guys, this is my first post here and want a bit of help and advice from the most experienced of you!
Im 25 years old, I used to be fat because of life conditions. I packed a lot of fat but I changed my body completely from then. Here is the before/after.
I turned from 92 kg to 81kg in 8 months. I relied in full body workouts, multi compound exercises and lots of swimming, running and a solid diet.
Currently i am a little bit bulkier, but I dont think I have evolved much. It needs to be said that I have a bit of pectus excavatum which is a slightly inside placed middle of the chest. I feel that my lats are not well developed too, I am happy with the back width (I do lots of rows) but im trying to focus a bit on my width.
I have also always thought that shoulders make a good physique and tried to prioritize them a bit.
I recently changed my routine from full body to push/pull+legs as I felt I was hitting a plateau. I spend about 2h per hour per routine. My lifts now are:
Deadlift: 160 kg (352 lbs)
Bench: 110 kg (242 lbs)
Squat 130 kg (286 lbs) (i know its very poor, its WIP :P)
This is my routine. I am also taking care of the diet.
Breakfast a lot of milk.
Afternoon protein shake + banana
Lunch Pasta + meat + fish + fruit
Pre WO: rice + tuna + eggs
Post WO: Protein shake
Dinner: Lots of proteins (chicken, turkey, eggs and might include a bit of carbs)
I know my physique is far from perfect, but I am happy to listen what you guys with more experience can tell me to improve. I also dont know if I am sufficiently lean to keep packing up or I should consider a mini-cut of a couple weeks before going on.
Apologies for my occasional grammar mistakes, as english is not my first language!