I train twice a week, sometimes 3 but it is very rare, they are very intensive and tiring and require a lot of physical resources. I also do weight training, i.e. pumping, pulling and sometimes bench press, I try to eat well and I use inkospor x-trem weight gainer as a food supplement (which I take before and after exercise. but not outside). I absolutely do not have the means or the time to go to the weight room or to get a multifunction machine.

My goal is to reach 67kg for this summer, see 70kg but I think I’m waking up lol, do you think it’s possible? And what things should I do to improve the effectiveness of my program? How should I take my protein? Are they really effective?

Thank you to all those who will be interested in this subject and who will answer me

you can take a look at the ***** method (bodybuilding at home to body weight)