Wow! Just stumbled upon this thread! Really motivating for me! Fell sick with fever yesterday, couldn't even get out of bed, but feel like working out already now!

Anyways, this was me last year, was reducing my carb intake and watching my diet. BF 22% ---> 15%



Now, trying to put on some MUSCLE!

Cheers!
Joshua

Did some reading, found out the myth about spot reduction. Learned that to lose body fat (not weight), calories intake < calories needed. Started eating less (i used to eat 7 bowls of rice with bak kut teh) and eating only what my body needed. Started doing cardio at least 3 times a week. Started doing push-ups and pull-ups(initially zero, now can do more than 10). Ok, thats all I can think of currently.

Cheers!
Joshua

Awesome chest you have there Emino!

A sample:
Sleep: 7 Hours
Makan:
0741 - Rolled oats with yogurt and milk + 1 scoop protein powder
1047 - 3 eggs (2 yolks) + 1 slice wholemeal bread
1228 - Small rice + vege + pork + pumpkin
1404 - 2 tomatoes
1538 - Leftovers from lunch
1915 - 2 slices wholemeal bread + tomatoes + cucumbers + 1 slice cheese + chicken floss
2250 - Protein shake

Workout:
Morning: Jump rope 20 minutes
Evening: Jogging 20 minutes, Badminton 2 Hours