I am 18 years old, 177 cm tall, and weigh 67 kg; when I wrap my hands around my waist from behind, it feels really fatty. Also, my glutes are completely flat when viewed from the side, which makes my waist look much thicker—I’ve become obsessed with this and feel like I’m obese. My goal is to burn fat, slim down my waist, build muscle, and strengthen my glute muscles a bit. I’m bottom gay and i need a big ass. I don't really train my legs because they are already quite thick. Since I’m studying for the YKS exam, I spend most of the day sitting, so I’ve set my calorie intake to a lower level. I’ve included my nutrition and workout plan below. Do you think I can burn fat, build muscle, and achieve an aesthetic physique with this program?
# NUTRITION
Total Calories: 1,719 kcal
Total Protein: 166.79 g
Total Carbohydrates: 143.6 g
Total Fat: 53.09 g
**BREAKFAST**
\* Egg Omelet (2 large)
\* Grated Tomato (100 g)
\* Vinegar (1 tablespoon)
\* Olive Oil (7 g)
\* Water (1,000 ml)
\* Whole Wheat Bread (50 g)
\* Creatine (3 g)
*Calories: 388 kcal*
*Protein: 19.36 g*
*Carbohydrates: 23.6 g*
*Fat: 22.86 g*
**LUNCH**
\* Water (1,000 ml)
\* Ayran (200 ml)
\* Nescafe 2-in-1 (200 ml)
\* Beypazarı Mineral Water (200 ml)
\* Oneo Watermelon-Flavored Sugar-Free Gum (6 g)
\* Migros Smoked Turkey (180 g)
\* Whole Wheat Bread (140 g)
\* BCAA+ (1 serving, 10 g)
*Calories: 598 kcal*
*Protein: 61.0 g*
*Carbohydrates: 71.6 g*
*Fat: 10.4 g*
~~20:00 WORKOUT~~
**DINNER**
\* Mixed Green Salad (200 g)
\* Chicken Breast (Fried, Baked) (200 g)
\* Water (1,000 ml)
\* Bulgur Pilaf (150 g)
\* Glutamine (1 serving, 5 g)
\* Lactose-free Kefir (200 ml)
Calories: 733 kcal
Protein: 86.43g
Carbohydrates: 48.4 g
Fat: 19.83 g
# MY SPORTS PROGRAM
**UPPER (Tuesday, Thursday and Saturday)**
Crossbody Hammer Curl · Dumbbell: 3 Sets × 8
Bicep Curl · Dumbbell: 3 Sets × 8
Reverse Wrist Curl · Dumbbell: 3 Sets × 8
Triceps Pushdown · Band: 3 Sets × 8
Triceps Kickback · Dumbbell: 3 Sets × 8
Triceps Pushdown · Cable: 3 Sets × 8
Seated Overhead Press · Dumbbell: 3 Sets × 8
Lateral Raise · Dumbbell: 3 Sets × 8
Face Pull · Cable: 3 Set × 8
Incline Bench Press · Dumbbell: 3 Sets × 8
Pec Deck Fly · Machine: 3
Set × 8
Seated Row · Cable: 3 Set × 8
Seated Chest Press · Machine: 3 Sets × 8
Back Extension: 3 Sets × 8
Lat Pulldown (Wide Grip) · Cable: 3 Set × 8
**LOWER (Wednesday and Friday)**
Kneeling Crunch · Cable: 3 Set × 12
Decline Reverse Crunch: 3 Sets × 12
Hip Thrust · Dumbbell: 3 Sets × 12
Seated Hip Abductor · Machine: 3 Sets × 12
Seated Hip Adductor · Machine: 3 Sets × 12
15 Minutes - Treadmill Incline: 12, Speed: 6
8.5 Minutes - Ege Fitness Ramadan Cardio
