[Ruger]

ive lost 20kgs in 6 months through no carb diet for the first 3 months (lost about 10kg easy as shit) and training hard eating right to get the other 10kgs down

just watch what u eat when u eat.
only salads after 9pm
dont eat if ur going to be asleep in under 2 hours
carb breakfast is enought carbs for the day
if u need 2 meals at once to fill u up starve urself for 2 weeks and let your stomach shrink then get into the routine of 3 meals a day and it will be easy to stick to.

ive been weight training 4 days a week (sometimes 5) for the last month and have stuck at my same weight but definately gotten a bit more solid. much more definition in my body.

40 mins of cardio a day is required if u want to lose body fat and "rip up"

i went from 105 and im sitting around 85 without using drugs or supplements. only now ive started on protein shakes and creatine to help build muscle.


that sums me up