So the first thing to do is cut out the wheat dairy and the protein shakes ( I'm no expert but it all worked for me)
I suffer from IBS and bloating too hence I have to watch what I eat and protein shakes are a no go for me
On a usual day when I was training I would eat x2 boiled eggs, either on their own or on whole meal Bread, two hours then for lunch a bowl of veg and tuna or chicken ( steam bags) afternoon ryvita and cottage cheese, eve meal sweet potato chicken veg or anything protein, then before bed ricotta with fruit.
A training day would be only 3/4 times a week no more than 45 to 1 hour mins
If I went to the gym if warm legs up on running machine 5 mins, then upper body rowing machine 5 mins
To start off I would do full body workouts and always legs
3x 12--5 reps on all exercises
Leg extensions leg curls, always weighted squats, lunches and dead lifts.
Upper body - dumbest flies, hammer curls, chest press, skull crackers, seated dumbbell press - just all exercises u can find on the apps
Then when I got to my shape is work on 2 body parts per day
If training at home in my garage I only had a leg extensions machine, bench and free weights ( and would do legs and upper )
If you want to do cardio at end get a skipping rope And do 100 jumps, rest for a min then 100 jumps. See if you can do it ten times
That's how I got to that at 28 years old,
I'm not a natural slim, I'm have broad shoulder and quite natural big legs from netball and riding but worked for me !
It did take 5 months though and once u stop ( I had a bad ankle injury ) u lose it very quickly
Ps never push past the pain in exercise like u said above, that pain is not a good pain !
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