25 yr old male, 16weeks graft 88kg to 75.4kg

thank you for your kind comments this is the body im aiming for:



will upload some tips on what worked for me, please check back later

Ok so here’s what worked for me for an average loss of nearly 2 pounds a week.

I never went to bed hungry, I always eat an hour before bed, e.g peanut butter on toast

I drank about 2 litres of water a day,

I mixed my diet up every other day, high protein day/low carbs, then high carbs/low protein

My diet wasn’t too strict just eat healthier foods, knowing that I could treat myself on a Saturday to what I wanted within reason.

I logged my food for 8 weeks then stopped, to make sure I could eat right and still carry on with the same rate of progress for
the long term without the aid of a diary.

I eat at 9am, midday, 3pm, 6pm, 9pm

Always made sure I slept 9hrs a day

Every six weeks I would not go anywhere near a gym for a week to give myself a rest.

I exercised for 4-6 times a week depending on how I felt.

My gym programme contained 40mins cardio and 45mins weighting that was only pull ups, squats, deadlifts, lunges, clean
and jerk, rows, chest press, press ups, all did with barbells, hardly did any isolation moves.

Always varied my work out every 4weeks to keep my body guessing, never did it the routine in the same order.

Would spend an hour each day reading inspiration stories and facts from weight loss and muscle forum boards on the net.

Just generally education for myself to keep focus.

I believe you have to want it. I had a period of nearly 3weeks where it was really hard.

Hope this helps, any questions or more info please ask

gj man! and if u worked 100% at ur nutirtion and training u could have your "goal" body in 3 months or less... ur pretty close so shouldnt take much!

thats the aim now, at first it was weight loss, but now im just going at it to see if I can achieve that body in my inspiration photo. I know it will be hard. To get anywhere near that will be great. but thanks for your comment, and everyone else.

Good inspiration for a big guy like myself.
I know I have more to lose and will take longer.
Looking at your results makes me want to work harder for mine.
Keep up the good work man.



much appreciated, thanks for your comments guys!:happy:

That's really something! What did you do exactly to get abs? I achieved my weight goal, but haven't lost much of what's called "love handles" and a bit of tummy. A piece of advice from you will be very welcomed! You are truly an inspiration to me!!!

First of all thanks for your kind comment,

I just focused on losing weight than building muscle, believe it or not I didnt do much abs work, I think all the body weight and compound exercises work your abs anyway, cardio was short busts of hard work then a rest doing it for 30mins a day only.
Just cleaned up the diet cut out sugar and followed the 90% clean and 10% crap rule after about 10 weeks of being strict. add me if you want pal. cheers mate