1. This sucks I know, but knock 1000 calories off your diet and try to only eat proteins. This will help with definition, weight loss, and better living.
2. Every day is leg say. And arm day. And core day. Work every muscle group for at least 30 minutes a day. Cardio is inportant but if your looking for gains, skip it.
3. Do a specialty bicep workout. It’s the most prominent muscle on your body for the ladies and it’s really important it’s worked. Take your max curling weight and do 5 hammer curls in one hand while holding the other weight at your stomach with your other hand. Then after you do 5, switch, and do 5 together. This’ll hurt but I promise it’s worth it.
4. As far as supplements you should avoid Creatine. It’s tempting but also don’t take pre-workout. The best solution for energy is vitamin gummies, and protein is in chicken and protein shakes. The protein shakes and chicken should get you 100g minimum per day. This is necessary for gains.
Just be patient. It takes months for this to manifest on your body and trying to rush it won’t help.
Caption this Meme
