Thamimohale님의 저널, 2019년 03월 18일

Lucky you I can't wait to be in 2 digits lol  

Congrats. Please share how you doing it.. 

Hi yes i will, the first thing i learned is that there is no short or easy way to do it, i just has to be bone, so i started with my diet over the years i learned that my body reacts very well to the keto diet/ low carbs high fat diet types so i always start with that as a base i always try keep my carbs below 20-30 grams. The second is my work out routine i only do compound exercises using the Barbel(dead-lift, squats front and back, overhead press, clean and pres sumo dead-lift, stiff leg dead-lift, bent barbel row, (pull ups and dips, these i struggle with so its assisted on a machine) so u can split these exercise over two or three days a week lift heavy as you can for 8 reps max. Then he following day i do barbell complex exercise which is using the same compound movements but with a lighter weight for 20 min this leaves you dripping of sweat and breath always push hard in the following week you should always feel drained a complex look like this ( 6 overhead press, 7 front squat, 8 bent barbel row,9 dead-lifts, 10 back squats, do these without putting the barbel down using weight you can carry and can complete the set with, do as many as you can in 20 mins and always try to increase the number of sets every week (https://www.youtube.com/watch?v=3SnC7wE2hH8). i also alternate the barbel complex with the landmine complex if this equipment is available (https://www.youtube.com/watch?v=fcZi4g0XV_0). My typical diet you can see on my food journal. You can work out 4 days a week Monday and Tuesday, rest Wednesday and the gym Thursday and Friday and rest sat or Sunday, or move Fridays work out to Saturday. The most important point is that you need to feel light you pushed yourself in every work out. another point is i dont do cardio at all you will notice that the barbel complex and landmine complex gets your heart rate up and you sweat after 20 min thats all you need. please note i am not a qualified trainer or dietitian or Doctor this is only what works for me use at your own risk. 

Wow, that sounds intense, challenging and wonderful all at the same time... look forward you achieving your goal... thanks for sharing...