u/Inevitable_intp

Lower abs is still unclear after all the hard works done.

I started my journey 4 months ago because I was feeling sluggish and unhappy with my body composition. I've managed to drop 10kg while building a solid foundation of lean muscle. (Images attached: Before picture at 72kg/skinny-fat, and After picture at 62kg/lean and shirtless.

1. Diet & Nutrition
   To achieve this transformation, I focused on a consistent, slight caloric deficit while keeping my protein high to preserve muscle mass.
   * **Total Daily Calories:** ~2,100 kcal
   * **Daily Protein Intake:** 140g
   * **Macros:** roughly 40% Carbs / 30% Protein / 30% Fats
   **Daily Meal Plan:**
   * **Breakfast:** 3 scrambled eggs, 2 slices of whole-wheat toast, and black coffee.
   * **Lunch:** 150g grilled chicken breast, 1 cup of white rice, and broccoli.
   * **Snack:** 1 scoop of whey protein isolated in water, and an apple.
   * **Dinner:** 150g baked salmon or lean beef mince, sweet potato mash, and a mixed green salad.
   **Supplements:**
   * Whey Protein Isolate (daily)
   * Creatine Monohydrate (5g daily)
   * Multivitamin & Omega-3 Fish Oil
   ### **2. Workout Split (Push / Pull / Legs)**

I hit the gym 4 to 5 days a week, focusing heavily on progressive overload. Here is exactly what my **Push Day** looks like as an example:
* **Flat Bench Press** – 4 sets × 8 reps
* **Incline Dumbbell Press** – 3 sets × 10 reps
* **Overhead Barbell Press** – 3 sets × 8 reps
* **Tricep Dips** – 3 sets × 12 reps
* **Rope Pushdowns** – 3 sets × 12 reps
* **Lateral Raises** – 4 sets × 15 reps

Doing gym and being consistent for 13 months. Is this good progress, experienced lifters kindly suggest what can i improve?
Diet: protein shake : 750 cals 55gms protein.( seed mix, oats, whey one scoop, milk)
Lunch: (500 cals) mostly chicken or fish.
Dinner: (500 cals, avg 20-25gm protein) chicken and rice. Sometimes normal daal, roti and veggies.
Eggs- 4 whole on avg. if i am eating veg in lunch/dinner.

To Summarize i try to eat around 110gms of protein.

Workout: 5 days a week. Push. Pull. Shoulder+legs.
I am trying to focus more on lats, lateral side of shoulders and upper chest, my weak areas.

Thanks in advance for any suggestions on how to improve further.

My upper back look decent but middle is lacking. I do rows and one hand dumbbell as well. What extra do i need to do.

After 10 years of using Android now, switch to ios. I got it 70k in sasa sales. Glad it arrived.

Started with 71 kg now currently 65 kg

Weight is 66 kg, height 5.5 feet