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I have lost 90kg -> 62kg in a year.

Now I need to gain muscles to fill in my frame .

If u guys could review my diet program that would be great

5 feet 7 inches | 22 Male | 62.6kg

Diet Plan daily - ( following for a few weeks now )

Breakfast -

3 boiled eggs ( 1 yolk removed )

Approx 15g of peanuts

low fat milk ( 250ml ) 3 times a week ( Slim&Trim Amul )

Lunch-

A. 200g chicken 200g rice

B. 3 eggs with 100g of chicken- instead of 200g chicken , once a week with rice

C. 1 uncontrolled lunch ( e.g chicken fried rice ) once a week.

Dinner -

A. 200g chicken 100g rice

B. 4 eggs + 40g peanuts with no rice , once a week + 500ml low fat milk

C.200g chicken + 200g potatoes ,

Does anyone know the city bus timings like opening time and closing time?

And also the time schedule where a bus should arrive at a bus stop?

New to vadodara but I was wondering if there are any Thrift stores in this city? I found one near seven seas mall and was interested if there's anymore like this.

So basically , my plastic shaker bottle has a residual smell .. everytime . I dislike it but I usually get shaker bottles as freebies whenever I order protein powders. Does a metal shaker bottle solve the smell problem? Should I invest in one

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My friend is saying my back should be relatively neutral and hamstrings and glutes should be more engaged in a RDL but I thought RDL is a back exercise?

18% body fat right now , 60.4kg 172cm My daily calorie intake is around 2000 , maybe somedays 2200( exaggerated). I lost around 20kg in 1 year ( mostly non gym exercise and diet ). But ever since I am at 60kg and when I started gym, it has stopped or just jumping up and down around there.

My calories deficit is around 200.

I basically can burn all calories but less fat is burning and I am kinda stuck for about the past 2 months.

I go to gym before dinner .. is that the issue ? Should I fast for the whole night ? I basically want abs 😭

I think after 2 months of switching between programs , I found the one I can follow but not sure if it is optimised enough? What do u guys think ? What should I change ?

WORKOUT SPLIT Almost all sets TO FAILURE. 1-3 minute rest in each set

CHEST & TRICEPS Warmup - Reg PushUp & Close PushUp -20 reps Incline Press - 3sets to failure Flat Press - 3sets to failure Cable Lower Chest Pushdown - 3 sets to failure Tricep Pushdown - 3 sets to failure Triceps Extensions - 3 sets to failure Single arm vertical extension - 3 sets to failure Cardio - 15 minutes

BACK & BICEPS Warmup - Light weight dumbell curls & Pull Ups Wide Grip Pull Down - 3 sets to failure Close Grip UnderHand Pull

Guys I am swapping my workout program from PPL to Bro Split.

Basically when I do PPL, I don't think I have enough time to do cardio and basically wants more focus on a muscle each day + fat burn. I do know that PPL is better overall but .. what do u guys think?

Is anyone doing bro split..? Pls tell me ur experience.