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Ezeq

A la recherche d'un programme adapté

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Bonsoir à tous,

Je me présente, j'ai 40 ans, je faisais 79,5 kg il y a encore 2 mois et après avoir revu entièrement mon alimentation et en prenant une application qui propose de se muscler au poids du corps sans matériel à domicile gratuitement avec (pompes, gainage, crunch...) je pèse aujourd'hui 70,1 kg ! (L'objectif que je m'étais fixé).

J'ai supprimé a 100% les sodas, a 99% l'alcool (3 verres en 2 mois) j'ai remplacé le tout par de l'eau.
Fini les sauces industrielles, les fast food, je mange principalement (oeufs, poulet, légumineuses, pommes, skyr nature 0%, amandes, flocons d'avoines...) Je pèse mes aliments à chaque repas afin d'avoir un déficit calorique par rapport à mon metabolisme de base. Je pratique également le jeune intermittent 20h00/12h00 (uniquement en semaine je m'autorise un petit déjeuner bien mérité le week-end)   😁

Maintenant le nouvel objectif est de me construire un physique athlétique, je ne cherche pas à ressembler à un body builder, mais je souhaiterais avoir un physique dessiné qui ressemble + à un corps de nageur. 

Je cherche à gagner en muscle c'est pour cette raison que je mange minimum 60 grammes de protéines par jour (en apport naturel pas en poudre) et même si les exos gratuits au poids du corps m'ont aidé je pense que ça a ses limites.

L'inscription en salle n'est malheureusement pas possible pour moi, j'habite à la campagne et la salle la plus proche se trouve à 40 minutes et le manque temps entre la vie de famille et le travail m'oblige à faire du sport à la maison.

Afin d'évoluer je me suis acheté des élastiques. Ce n'est peut-être pas équivalent à un banc de muscu et des haltères mais d'après plusieurs vidéos que j'ai vu cela devrait suffir pour atteindre l'objectif que je me suis fixé.

Je me suis inscrit sur ce forum pour faire appel à votre aide et votre expérience car je souhaiterais soit trouver un programme tout fait soit en construire un en fonction de mon profil. Dans l'idéal je souhaiterais travailler 20 minutes par jour tous les jours ou 40 minutes par jour tous les 2 jours. Je ne sais pas ce qui est le mieux ? Mais je ne peux pas faire + avec mon emploi du temps.

Je suis prêt à noter toutes mes perfs dans un carnet pour voir l'évolution comme c'est recommandé.

Merci d'avance à ceux qui prendront le temps de me lire et de m'aider.  😉

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