We all know that exercising and, eating well, and having a good night's sleep is great for our health, but not everyone does it.
Some people do these great things quickly, then give up because they must lose motivation.
Where this motivation comes from, you can get from people around yu from articles, videos, or listening to the sayings of people who rise from tough energy.
And in today's article, you are invited to learn about a guy with the same schedule as normal people, 8 hours a day, even if he is more than 8 hours a day work and up to 60 hours a week, but he did change and have a healthier and better life.
After reading this article, you will find more motivation for yourself and practice every day to achieve the goals u achieve u dream.
For those of you who require motivation to lose weight fast and persevere with your journey to the gym as well as to eat and drink, the story of Mostafa Yousri will help you have more confidence in your body and end. I will achieve it.
If you want to know his workout schedule and diet, continue reading the article now!
Our main character is Mostafa Yousri, now 33 years old and an architect, born and raised in Egypt. He has been through many events in his life, causing his body weight not to break.
The date is in the image from January 2019 to April 2019.
Fortunately, thanks to bodybuilding, he has regained his body and confidence!
Mostafa Yousri – The journey to lose weight and find an extremely masculine body
Have you ever imagined one day a couple who had just gotten married after one night had become homeless?
That's exactly what happened to him and his newlywed wife of 16 months. The house they lived in in Egypt collapsed.
So You had to live with his friends, and his wife had to return to live with her mother's family until they could rent a new apartment 3 months ago.
He shared that, 90% of the time in his life, he always had an eating bluff. And the collapse of the homemade it even worse.
He began to satisfy himself by eating and eating. Year after year, things probably won't make him worry too much about his health until Yousri realizes he can't run a short distance without blushing his ears, gasping for breath.
So he realized he needed to change.
He spent 2 years on a training journey thanks to bodybuilding.com and Bellyfatzone‘s exercise program.
At that time, he started looking for all the nutrition and exercise information. Although slow, the results have progressed steadily.
View: Top 9 Motivational Way to Lose Weight Get in Shape Standard
Basic information of Yousri
- Height: 1m75
- Weight: 75kg
- Occupation: Architect
- Place of residence: Alexandria, Egypt
- Instagram: https://www.instagram.com/fitmanm0s/
What was your life like before your body changed like this?
Life was callous after my wife and I almost lost all our possessions because the house collapsed after 16 months from the wedding day.
I have been homeless for 3 months. I had to ask a friend or family member for help, but I couldn't imagine when this nightmare would end.
Thanks to my family and friends, my wife and I could rent a small apartment afterward.
Even so, forgetting this obsession will be really difficult for the rest of my life.
I am obsessed with food and smoking. I gained a lot of weight after going ‘smash' most of the restaurants in the city where I live to eat various foods.
I even taught myself how to cook to satisfy my irresistible appetite. Sometimes I want to quit being an architect to work in a restaurant near where I live to eat my favorite foods.
You will be very shocked when I say that I can devour one dish after another but never feel full.
Even I forgot to enjoy whether the food was delicious or not.
Read more: Top 8 Ways to Maintain Motivation to Reduce Belly Fat.
What made you decide to change?
The shock came one day in 2017. I was late for a critical appointment and had to run 100m to catch the train.
When I jumped on the train, I was almost out of breath and could not move at all. As a result, I was almost exhausted for the rest of the day and unable to do anything.
I always tell myself, “I believe I deserve the best.”
It was a great saying, but I realized that, instead of constantly saying it over and over again, I had to do something to deserve it.
I wouldn't say I liked the sight of being unable to run 100m anymore.
At that time, my wife advised me to register for a training course on bodybuilding.com and follow the diet she was following from Bellyfatzone.
View more: Motivational Gym Quotes Help Awaken the Giant in You
How did you accomplish your goals?
After reading many articles about diet and exercise to build muscle, I realized that the mistakes I made in the kitchen before were really terrible.
I stopped preparing unhealthy meals and used all my cooking skills to make healthy meals.
At first, things were callous. However, I immediately thought about what had happened to me, and I gradually calmed down, determined to take every step to the end of this journey.
When I saw a picture of my first changes after practicing science and eating, I felt more energized.
I practice vigorously 4-5 days/week. Healthy foods not only get better, but I also breathe easier.
I have realized that I need to help more people reach my goals faster by listing out what needs to be done.
Write down all the steps to help you achieve your goals, such as a week's gym routine, what food to buy …
During which time of exercise do you take any supplements?
- ON Whey Gold Standard
- MuscleTech Protein Bar
- MuscleMeds Carnivor Beef Aminos
- BPI Best BCAA
- MuscleTech Platinum Multivitamin
- ON Glutamine Powder
- MyProtein fish oil
What is your diet during muscle gain?
I use the Carb-Cycling diet method:
- Working day: 50% Carbs, 30% Protein, 20% Fat
- Holiday or ‘active': 30% Carbs, 50% Protein, 20% Fat
My carb sources come mainly from slow starch foods like potatoes, sweet potatoes, brown rice, beans, and oats. I usually eat eggs, chicken, fish, and some types of milk for natural protein sources.
Most of the good fats I eat are peanut butter, avocado, almonds, and olive oil. I limit eating fast food, drinking 3 liters of water a day.
Here is what I will eat in 1 day:
Meal 1
- Potato: 150g
- Chicken eggs: 1
- Salad: 75g
- Olive oil: 1 large spoon
Meal 2
- Tuna: 150g
- Salad: 75g
- Avocado: 1/2 left
Meal 3: 1.5 hours before training
- Brown rice: 200g
- Chicken breast: 100g
- Coffee: 1 medium cup
Meal 4: After practicing for 15 minutes
- Banana: 1 fruit
- Peanut butter: 2 large tablespoons
- Dried fruits: 1 small handful
Meal 5
- Sweet potatoes: 100g
- Chicken drumstick: 200g
- Salad: 80g
Meal 6
- 1 spoon of Whey Gold
What is your training schedule?
Day 1: Legs, Belly and Cardio
1. Superset
- Leg Extensions (4 sets, 8 reps)
- Seated Leg Curl (4 sets, 8 reps)
2. Leg Press
(4 sets, 10 reps)
3. Split Jump (Using dumbbells)
(4 sets, 10 reps) (Each side)
4. Machine Squat
(4 sets, 10 reps)
5. Standing Calf Raises
(4 sets, 15 reps)
6. Seated Calf Raise
(4 sets, 15 reps)
7. Dumbbell Shrug
(4 sets, 15 reps) (+ Drop set)
8. Superset
- Crunches (5sets, 20 reps)
- Reverse Crunch (5sets, 20 reps)
9. Jogging-Treadmill
3 minutes slow speed, 1-minute fast speed (total 15 minutes)
(1 set, 15 minutes)
Day 2: Upper Body and Cardio
1. Superset
- Dumbbell Bench Press (4 sets, 8 reps)
- Incline Dumbbell Press (4 sets, 8 reps)
2. Leverage Decline Chest Press
(4 sets, 8 reps)
3. Leverage Chest Press
(4 sets, 8 reps)
4. Butterfly
(4 sets, 8 reps) (+ Drop set)
5. Superset
- Dumbbell Alternate Bicep Curl (3 sets, 8 reps)
- Triceps Pushdown – Rope Attachment (3 sets, 8 reps)
6. Superset
- Standing Biceps Cable Curl (3 sets, 8 reps)
- Triceps Pushdown (3 sets, 8 reps)
7. Preacher Curl
(4 sets, 8 reps)
8. Jogging-Treadmill
3 minutes slow speed, 1-minute fast speed (total 15 minutes)
(1 set, 15 minutes)
Day 3: Active Rest
1. Jogging-Treadmill
3 minutes slow speed, 1-minute fast speed (total 30 minutes)
(1 set, 30 minutes)
Day 4: Upper Body, Belly, Cardio
1. Dumbbell Shoulder Press
(4 sets, 8 reps)
2. Superset
- Side Lateral Raise (4 sets, 8 reps)
- Front Dumbbell Raise (4 sets, 8 reps)
3. Front Plate Raise
(4 sets, 8 reps)
4. Machine Shoulder (Military) Press
(4 sets, 8 reps)
5. Reverse Machine Flyes
(4 sets, 8 reps)
6. Dumbbell Shrug
(4 sets, 15 reps) (+ Drop set)
7. Standing Calf Raises
(4 sets, 15 reps)
8. Seated Calf Raise
(4 sets, 15 reps)
9. Superset
- Crunches (5sets, 20 reps)
- Reverse Crunch (5sets, 20 reps)
10. Jogging-Treadmill
3 minutes slow speed, 1-minute fast speed (total 15 minutes)
(1 set, 15 minutes)
Day 5: Upper Body and Cardio
1. Superset
- Wide-Grip Lat Pulldown (4 sets, 8 reps)
- Underhand Cable Pulldowns (4 sets, 8 reps)
2. Seated Cable Rows
(4 sets, 8 reps)
3. One-Arm Dumbbell Row
(4 sets, 8 reps) (Each side)
4. Leverage Iso Row
(4 sets, 8 reps)
5. Bent-Over Barbell Row
(4 sets, 10 reps)
6. Hyperextensions (Back Extensions) (With dumbbells used)
(4 sets, 10 reps)
7. Superset
- Standing Biceps Cable Curl (3 sets, 8 reps)
- Triceps Pushdown (3 sets, 8 reps)
8. Superset
- Preacher Curl (3 sets, 8 reps)
- Triceps Pushdown – Rope Attachment (3 sets, 8 reps)
9. Reverse Grip Triceps Pushdown
(4 sets, 8 reps)
10. Jogging-Treadmill
3 minutes slow speed, 1-minute fast speed (total 15 minutes)
(1 set, 15 minutes)
Day 6: Active Rest
1. Jogging-Treadmill
3 minutes slow speed, 1-minute fast speed (total 30 minutes)
(1 set, 30 minutes)
What is the most challenging part of your weight loss journey?
It is the time! I have to work up to 60 hours/week. This gives me very little time to research and implement it.
To achieve my goals, I need time to read, study, prepare healthy meals, practice 5 times a week, and need time to rest.
After that, we had a baby, and thanks to that, our life was difficult, full of sunshine, and more beautiful.
One thing that I've experienced is that you should not work without a plan.
Work is not your whole life; it should only be part of it. Once you have a goal, you'll have to do everything to achieve it and spend time on what's important, no matter how busy you are.
More Motivation: body transformation 3 months video:
Hopefully, the information above has helped you gain some more motivation, “body transformation 3 months, “ and bring some small value. Please share this article if you feel it useful. Thanks!
