First of all, we should determine your diet

 You will probably make more progress if you eat six smaller meals instead of three large meals throughout the day. This will better absorb food and help you digest more effectively. And with every meal your metabolism increases. It’s best to increase muscle if you eat lots of protein and a moderate amount of carbohydrates and fat. Thus, you promote the maintenance and/or building of muscles and at the same time reduce body fat.

That’s why six smaller meals a day are so beneficial

because you can get the right amount of protein and other nutrients that you really need. That way you don’t stuff all of the nutrients into yourself with a single meal. If you weigh 72 pounds and want to gain weight, you should take 1.25 to 1.5 grams of protein per pound of your body weight. In this case, this would mean daily protein intake of 200 to 240 grams. With six meals a day, that’s an average of 33 to 40 grams of protein for each meal. If you eat only three times a day, it will be difficult to absorb and digest such a large amount of protein. Smaller amounts of carbohydrates spread over six meals, help you reduce your body fat. If you eat too many carbohydrates in a single meal, the body releases plenty of insulin. This removes the superfluous carbohydrates from the bloodstream and transports them directly to the fat cells, where they are also stored. This process should be avoided if you want to slim down.

The solution to the problem

You should eat smaller amounts of carbohydrates with every meal. This way you won’t trigger a big insulin response. You say you consume a baked potato at lunchtime and a bag of rice in the evening. Although potatoes and rice contain many complex carbohydrates, consuming too many carbohydrates with a single meal will save the excess calories as fat. Here is a sample diet plan you can stick to if you want to lose body fat and build muscle:

1st meal: two whole eggs, three egg whites, a bowl of oatmeal or porridge

2nd meal: two ladles of protein powder with water and a tablespoon of flaxseed oil

3rd meal: 180 g turkey breast with a few small potatoes and a little broccoli

4th meal: two ladles of protein powder with water

5. Meal: a can of tuna with green beans or asparagus

6. Meal: two ladles of protein powder with water and a tablespoon of flaxseed oil

Of course, in addition to a fat-reducing diet, you also have to exercise intensively to build muscle

. Weight training stimulates greater muscle growth. This increases your metabolism because muscles need more calories than fat. I recommend you exercise at least three times a week. Mainly concentrate on the basic exercises and train with heavy weights so that you can do no more than six to ten repetitions per set. Cardio training is enough if you do it for about 30 minutes right after weight training, at this point your carbohydrate stores are almost empty anyway and you will immediately enter the fat-burning mode. Caution: Too long cardio sessions or too many do not necessarily bring more in terms of your fat loss, but only burn valuable muscle mass!

With regard to your abdominal muscles, you should do exercises that train the upper and lower abdominal muscles. Do two exercises for each muscle area. Exercise this workout twice a week. You can make abdominal training even more brutal: add a superset to the exercise for the upper muscle area with an exercise for the lower muscle section. Here is a program for the abdominal muscles after you can train two to three times a week:

Super set

Hanging knee raises 3x max. WH

Cable crunch in the knees 3x Max. WH

Super set

Kneeling while sitting 2-3 Max. WH

Crunches on the abdominal roller 2-3 Max. WH

Now a small supplement plan that supports your muscle building and maintenance as well as fat burning :

On training days:

In the morning after getting up: 5 g glutamine, 5 g Bcaa’s, 1.5 g Tribulus

Before training: 5 g glutamine, 5 g Bcaa’s, 1.5 g tribulus, 1000 mg pure L-carnitine, 200 mg caffeine

After training: 30 g whey isolate, 5 g glutamine with approx. 300 ml water

Before sleep: 5 g of glutamine

On non-training days:

In the morning after getting up: 5 g glutamine, 5 g Bcaa’s, 1.5 g Tribulus, 500 mg pure carnitine, 100 mg caffeine

In the afternoon between meals: 5 g glutamine, 1.5 g tribulus, 500 mg pure carnitine, 100 mg caffeine

Before sleep: 5 g of glutamine