Starting point 73 kg, 170cm
Calories intake 1.6k (2.1k cal before start)
Random dumb bell and cardio.
Body fat not sure, did not measure

After 3 month
Weight 65 kg/19 % bodyfat not sure accurate or not( taken on morning before eat anything)
http://www.active.com/fitness/calculators/bodyfat

Currently doing weight training and h i i t + cardio on altenate day.
Weight training 4 set (20kg dumbell pair , 10kg each side)
Bicep alternate curl x20 each side
Push up x 30
Squat with dumbbell x 20
Dumbbell should press x 10
Plank 1 min
1 min rest time between exercise, 2 min rest between set.

H i i t

https://m.youtube.com/watch?v=ieyzL5OaPZk

Rest 2 min, and jogging in place (in my room) for 20 min

Protein intake 100g to 130g daily.

Any sifu got comment or advice? My concern is body fat. Morning before eat my belly looks chubby, but after lunch or dinner it looks bloated. My goal is muscle arm and at least visible pack. 4 pack also enuff.

This post has been edited by hikaru85: Nov 9 2016, 06:32 PM