Instagram: @richard_duchon
Total calories: 2560
Carbs: 248 grams
Fats: 79 grams
Protein: 201 grams
(I also had 1 scoop of protein before bed)
These calories & macros are for ME to slowly lose fat. You might have some other goals and need other numbers so you have to calculate your daily calories yourself based on your goals and stats :)
Abs circuit:
6 exercises, 30 seconds each exercise and 1 minute rest after each circuit.
4 circuits in total (12 minutes)
Online coaching: [ Ссылка ]
My Instagram: [ Ссылка ]
Gymshark shop link: [ Ссылка ]
Supplements link: [ Ссылка ] (code DUCHON for 20% off)
