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Message: <blockquote data-quote="ZeNeGeR" data-source="post: 980083" data-attributes="member: 2786">BTW this is my diet plan is about the same with simplythebest as i taugh him couple of months back dunno if he achieve his goal yet.i have tried this for 2 weeks only, MY goal is diet for 1 month but failed.7:30am CardioVascular workout for 60minutes keep my heart rate at 70%9:00am Breakfast 2 slice of low fat milk chese 10g protein + calcium for my bone10:00am 1 scoop of nitrotech protein powder around 25g protein or u can choose to eat 10 white eggs OMLET style no sugar no oil no salt scary part !!12:00pm Lunch time i cook my own brown rice 1 scoop = 15g and 1 slice of chicken breast proberly give 15g protein+ steam brocolli damn high fiber.2:00pm Guava+apple give me Vitamin C + high fiber make sure u eat the skin as well4:00pm Protein shake or 10 white eggs again.6:00pm Repeat on 12:00pm meal7:00pm Weight training for 45 minutes high intensity workout means go for light weights.8:30pm Protein shake for recovery from workout.sleep at 10:00pmTIPs dun let ur stomach hungry keep eating every 2-3 hours eat guava and green apple like junk food. Take multi vitamin a,b,c,d,e fish oil as well must take B complex. Cut down carbohydrate increase protein intake is ur goal... But dun overload protein if not u r shiting and pissing money out wasted !!NO sugar, no sodium, no oil, high intensity workout + 60 minutes cardio daily.IN 2 weeks time i lose 2% body fat and increase 3kg lean muscle... My weight was 80KG 178cm 22% body fat..after diet 2 weeks weight 81kg 20%body fat i can see my muscle getting leaner.. But strength goes down bcos of diet.. My experience is this is no life i really respect the body builder can keep constantly keep their body fat < 10% with durian at abs. awesome hard work strong mental and passion only can do this....Enjoy reading give me some feedback, different people have different diet program not neccessary have to follow mine but i just simply giving the idea... For those who dunno me i work at Fitness center i got the advantage of doing all these. But most of u dun work at fitness center still able to do it, just need to find some time for eating and little cooking..Thanks for reading !!</blockquote>

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