Start Date - 24/04/2011

Weight 126kg

Current weight - 110kg

Height - 180cm


Goal - 100kg

I have lost 15cm around belly, by upper body has no fat and my biceps are toned, i just need to work on abs and love handles then il reach my goal, any suggestions for ab exercises??

will be uploading pics as soon as i reach my goal

Well if you're looking for a six pack, your best bet is to do more cardio and diet a bit more. To get visible abs as a male, you'll want to reduce your body-fat percentage down to 10% or lower.

But some good ab exercises are a double crunch, which is where you're laying down on your back with your hands behind your head and your legs straight out on the floor, and then you bring your knees to your elbows, pulling both your upper and lower body up in the air. The only part of you that'll be on the ground at the top of this exercise will be your ass. (If your neck or upper back hurts when you're doing this, you're doing it wrong.) And then to work on obliques, do the same thing, except by bringing your elbow to the opposite knee and switch off.

Update - 107

I have exams in my last year of school in 2 weeks so no time to exercise

Hey Milan! Good Luck and I am sure you will reach your Goals! Keep us updated

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Supreme 90 Day - Build Muscle & Burn Fat Without Going To The Gym @ S90DAY.com

Update!!

EXAMS + SCHOOL IS FINALLY OVER!!!

Weight progress

went to 100, muscle gained to 104

Current = 104

Daily Training ===>>>

Wake up 10am
Have lean and clean (supplement)
run 2km
weights
run 2km
have hyrdoxy cut pro dosage
no fat tuna + salad
lean and clean
run 2km
weights
run 2km
have another dosage of hydroxy cut pro
have an apple + 2 eggs
lean and clean
run 2km
weights
run 2km

i have ~3L of water a day and under 400 calories/day

Its been good to stick to, after 15 days im going to increase the 2km -> 4km 6 times aday

this is no bullshit, iv been following this and iv been seeing results everyday

i have an u18s party on 21st december

last time i went to one i was ~ 130kg and i still hooked up 3 times

im hoping for around 20-30 now, since it goes for 6 hours, thats 5/hr, which is alright bacause i grind ~ 5mins, hook up 5-10, number close, then done

Wish me luck

Good luck man!


I went from 115 to 95kg (1m92) and i'm feeling great the last one's are the toughest! Ideal for me would be around 85-90 and i'm almost there!

Best of luck Milan. I know how tough it can be to lose weight. Im struggling to get my weight down. Your a real imspiration, dont give up.

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BMW Floor Mats

Congratulations on your weight loss. You'll reach your goal in no time. I really admire your determination. I cannot survive on less than 400 calories a day myself. I'm just wondering if, after you've reached your goal of 100 kg you can maintain it. It's a very strict diet/exercise program you're following.

UPDATE!!!

95kg - 22/11/11

New aim = 75-80 kg (or when im low enough bf% to have a 6 pack)

Update - 84 kg as of 6/1/12

goal = 75kg by april, with 6 pack

then just gonna go for the ultimate girl

a fuck a day for 2 years

please tell me that was a typo when you wrote 400 calories...

that is EXTREMELY unhealthy

As the above poster mentioned this is extremely unhealthy. Your matabolism is going to shut down totally. You can't keep up this eating and excercise pattern for ever. You will start eating normally and gain the wieght back extremely fast. You need to increase your calorie intake slowly but keep up the running. It's good to see this kind of devotion though!

Do you work or anything? Looks like you just run lol.

Milan, check out Leangains. It will get those last pounds off, I promise. 800 kcal a day is like a bare minimum for a very limited period of time. No need to go so low. Good luck!

_________________
rAFC and yes, I'm a chick.

I have bursts of being a lady, but it doesn't last long.

Keep at it bro. Consistency is key. I'll have a good look at your log in a bit. Good for you, for making the change.

I agree. Less isn't better. Your body will soon start storing fat as it goes in starvation mode.

1500 calories approx will be good