Hi guys,

I'm a 180cm, 83kg with body fat 21%.
My goal is to reduce fat at my belly cos everytime i sit down, my belly will bloated. and i wanna shape up my chest.
I join the gym for 8months, and this my my diet

morning: oat meal, nescafe, multi vits, Vit b complex, vit c, fish oil, calcium magnesium
noon: rice with chicken curry, nescafe
pre work out: 5slices gardenia white bread, nitro tech protein powder
after work out: oat with nesvita milk sometime white rice, nescafe

i drink 2,3 litre of plain waters per day.

I successfully to reduce 4inches of my tummy as previous measurement is 38 and now is 34. eventhough its reduce, my belly still bloated 1 inch when i sit down, please provide some advice.

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Added on September 15, 2010, 5:08 pmany example or recomendation for the complex carb that i can get?

This post has been edited by Pstation84: Sep 15 2010, 05:09 PM

Thanks for the info bro