About 20kg (44lbs) down

Transformation within two years. 104kg (229lbs) >> 84kg (185lbs). I used a low-carb diet. Approximately 100 g of carbohydrates per day. Every now and then I had a day with more carbohydrates. Macronutrients looked like this: 2g protein per kg of body weight. Fat from 0.5g to 1g per kg body weight. For that every second day running 3km or 30 minutes. Of course, training in the gym 4 times a week.