1. Stick to your routines, even though life has changed drastically. Set an alarm, shower, make breakfast and get ready to start the day. Act like your home workspace is your office even if it’s only 5ft away from your bed.
2. Go outside for a walk, a run or a HIIT workout. Try to stay active even when the gyms are closed. A healthy body equals a healthy mind.

Ectomorph

• Long and lean
• Delicate frame
• “Hardgainer” – Finds it difficult to build muscle and fat
• Body similar to a marathon runner
• Fast metabolism

Macro's: 25% Protein, 55% Carbs, 20% Fats

• Losing weight

You create a calorie deficit in your diet; your maintenance level is 2500 calories a day (example).. you eat 2000 calories, you’re going to lose weight. You can add in cardio to make the deficit bigger. 

PART 1, The cut

1. Set a goal, be specific and make sure it's trackable. You can use example pictures of other people as well.
2. Take a selfie. Make a front and side pic of yourself in your underwear every 2 weeks. It's the best way to track your progress.