HOW I LOST 20LBS IN 8 WEEKS! MY DIET AND EXERCISE PROGRAM FOR 6 PACK ABS!

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As of today i have lost a total of 2 stone or 28lbs. I have a six back and i'm back into 32" jeans. I haven't been in these jeans for nearly 7 years.

Granted i could be leaner. But it would be a trade off between my face and my arse! When you get too lean your arse (or abs!) look great but your face can become drawn. I don't want that.

While i've lost body fat i haven't lost any size from my chest. Meaning my waist is 32" but my chest is still 44". Meaning i've lost fat and not muscle. Which is what we want when losing weight. We want body fat loss and not muscle loss.

Below is the exact diet i follow - give or take. I also eat what i want for 3 meals per week.

Daily Diet:

Meal One: Yogurt, Banana and table spoon of protein powder
Meal Two: Quest Protein Bar and an Apple
Meal Three: Chicken and Roasted Vegetables
Meal Four: Protein Shake
Meal Five: Chicken and Roasted Vegetables
Meal Six: Quest Protein Bar and a banana

Exercise Plan:

4 x per week for 35 minutes MAX. Below is an example of a my workout today. Rest periods in-between sets are 30 seconds or less.

Chest Press 12 Reps x 4 sets
Chest Flys 12 Reps x 4 sets
Hammer Curls 12 reps x 4 sets
Biceps Curls 13-14 reps x 4 sets
Weighted Ab Crunches 20 reps x 3 sets
Weighted side Bends 20 reps x 3 sets

Complete.


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