3 weeks out teaser pic

[jbruno]

Where is a current diet? I followed that link and it was one from 3/29 and you were taking in more carbs than just the oats.

[dedic8ed1]

Where is a current diet? I followed that link and it was one from 3/29 and you were taking in more carbs than just the oats.

Start with the diet from the first 8 weeks and follow that.After 8 weeks then make a change based on what you think would suit your goals and needs.You can't just jump into a below calorie maintanence index and expect results throughout the length of your diet.at some point your gonna paint your self in a corner and have to start all over.Cardio must start at the least amount of calorie expenditure,watch the scale once the fat loss slows down under half the amount your were losing from your best week of that speed up the cardio speed by 1/2 a mph.For instance start at 2.0 for the first 2 weeks one session a day monitor the scale and don't cheat on your diet once the fat loss slows to a crawl for most people it's 2 1/2-3 1/2 weeks up the speed by .5 so your doing speed 2.5 and so on and so forth.Your progress is soley dependent on consistancy and discipline on your diet.Your not gonna know what works if you cheat from your diet.There's a lot to consider for when to do cardio but for now just do your cardio post work out then the first expenditure advancement should be speed.After a couple weeks when the fat loss slows down PM me and I'll show you the rite baby steps to take to keep the fat loss steady.Don't ask too many questions around the boards or try to take on too many concepts on how to lose fat.This is a very easy outline to follow so as long as you train and eat within these guidelines and try not to think so hard just put in the work and you "WILL" surprise your self and every one else.After all it's just food it'll be there when the diet 's over and you meet your goals challenge your self to see what your made of and then you'll know.

This goes for everyone who wants advise on how to get in shape using whole food nutrition only.If your over 210lbs just make the carbs 1/3 more withing the meals and you'll be fine.

[dedic8ed1]

Good job man! I will check out your diet. You are a hard worker.

Thanks

Lookin good man. Keep up the good work.

hell yeah bro,

Looking good man.

thank you thank you,

Come on man! Share your knowledge...

Her you go buddy all your gonna need to get started.

diet please ..........

Rock on bud

please....

Here you go.

Look up at the previous everyone and that's where you'll need to start.