I workout around 6-9pm.@zooo3000 welcome to EF good start to the log.
test eq deca and more and you're not getting results thats strange
so to start off we need to see your full diet log with meals and when you eat them and what time and what foods
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
and post a face blurred picture for us
I usually eat something like:
Lunch: Rice 200g, boiled shrimp 200g, tofu 200g, stir fry veggies 150g.
Dinner: rice 280g, boiled veggies 200g, chicken meat (both kinds) 200g, fish 100g, boiled beef 200g, sugar free yogurt 200g.
And fruits about 200g.
My pics from 2 days ago are attached