Nice update 👍🏼

Try eat at least 5 eggs per day. Eat more carb.

And no cardio. Train up your muscle mass first.

It's inspiring to hear that you were able to reach a weight of 70kg and build a nicely toned physique. Your friends' surprise at your transformation must have been rewarding. And now, being in the maintenance phase with a weight range of 63-65kg shows that you have successfully transitioned to maintaining your desired weight.

For years, I struggled to gain weight and build muscles. But once I understood the importance of a calorie surplus, everything changed. I focused on consuming an additional 200 to 500 calories above my daily needs, calculating my macros to ensure a balanced diet.

I hit the gym regularly, combining strength training and cardio exercises. I ditched mass gainers and instead relied on natural foods for my nutrition. With a meal plan consisting of eggs, oats bread, mixed rice with vegetables, and protein shakes post-workout, my body started responding positively.

Tracking macros became a habit, helping me make healthier choices effortlessly. Gradually, I saw the scale move, and my physique transformed. I reached a weight of 70kg, feeling stronger and more confident.

This type of bull shit will slowly torture and turn into big pharma life time subcriber to stent medication.

no pic before and after?