Hi ,
I currently weight about 97kg and I want to drop to like 90. I was 99 3 weeks ago and I am going to the Gym like 3 days a week.
I did notice a little bit of difference but I need more. For me it is hard to get away of bread and restaurants because I stay untill 18 outside home.

My routine is that I wake up early at 6 and drink coffee with milk. then eat a banana and go to the gym at 9 untill 10:30 with 30 min fast walking then I go to the bakery and eat a croissont for example. Then I stay untill 18 outside and maybe eat a pizza or anything from a restaurent ....

I try to stay away from eating at night but sometimes I simply feel hungry and start eating everything including tons of chocolate (which I LOVE) ...

Any help regarding what to eat before and after workout to lose fats and get muscles ? And how long will it take to see a difference ?

Thank you