Lost 5kg in 3 weeks
From 78kg to 73kg
Height 172cm

Daily routine
Morning treadmill for 30 minutes
Evening treadmill for 30 minutes adding some 5 minutes HIIT after that .

Food
Breakfast : Oatmeal mix 1 scoop whey protein

Snacks : fruits ( 1 apple / Chinese pear)

Lunch : take away at chap fan , very little rice with a lot of vegetables and 1 hard boiled egg.

Dinner : I eat as usual but I cut down the portion a lot, no fried or fattening food.

Snacks : some nuts or fruits.


Any suggestion ? I’m feeling my arm is getting smaller , I think I’m having muscle loss.
But I don’t have time for weight training at gym.

And the reason I snack 2 times a day because I’ve gerd ( serious gastric problem )
After this weight loss I feel so must more healthier and my gastric get so much more better which motivates me for healthy lifestyle .

This post has been edited by boarulez: Jan 24 2021, 10:28 PM