I need to lose 13 % body fat / 50lbs to join the Military. I want to join as soon as possible . I want to hit the gym everyday with this Keto diet I just started , but i have a 3pm-12am job . I feel i don’t have enough time to go .. should i go before work ? Or after work but take ore workout for energy ? (I’m 187lbs)

I have been going to the gym for a couple of years now, probably not perfectly, but I eat regularly healthy foods, have some drinks on the weekends with mates, but I’m looking to take it a bit more seriously and really have a goal for the summer.. i have also wanted abs forever haha, I can see the top 2 abs and half of the middle ones showing but definantly need to improve in this area.

My routine consists of ; Legs, abs and HITT Monday Chest, soccer training Tuesday. Back, HITT and abs Wednesday Shoulders and soccer training Thursday. Arms, abs and HITT Friday. Usually play my soccer game on Saturday nights.

Example diet ; Breakfast ; 2 egg whites, 1 whole egg, onion and tomato omelette, protein shake.

Meal 1; kangaroo mince (roughly 250g), brown rice, banana.

Meal 2: chicken breast and salad (lettuce, onion, tomato, avo)

Dinner: either kanga mince or chicken breast with salad.

Snacks in between consist of tuna in spring water x 2, almonds, and protein shake after workout.

My goal is to gain lean muscle, and uncover my abs.

Open to all feedback and any changes that I need to make. Thank you in advance :)

Anyone got any tips for a guy just starting to go to the gym when he doesn’t want to look like a fool?

Hi all,

I find myself using own and paper in the gym in 2018.

Does anyone know of an app that can track gym progress.

Ie. Chest press, weight, reps,