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Anonymous
So niggers im 180lbs 6'1, i need help losing a layer of fat, my usual weekday is very active and if anyone has the time could you please write out a simple diet for me to lose said weight. Ive been dong this routine for a few months and im still at the same bodyweight.

Wake up, cycle 5 miles to work.

get to work, work construction so, carrying cement bags (50bs) around site and up stairs, carry sacfold, cleaning, walking allot, moar lifting etc.

lunchtime.

work again till 5.

cycle home 5 miles.

then 2 hours after work i do bench press and bent over rows, and on thursday dem squatz and calf raises.

My goals are to lose fat layer while maintaining the muscle i have gained.
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>> Anonymous
     File :-(, x)
i was phone
>> Anonymous
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WAS IST DAS?
>> Anonymous
     File :-(, x)
DAS IST EINE KATZE.
>> Anonymous
>>359603
>>359607
wat
>> Anonymous
allot of carbs in morning maybe
>> Anonymous
are you eating breakfast and dinner
>> Anonymous
>>359658
yes
>> Remah !!ldm/s+zhJhS
That picture is shopped.
>> Anonymous
im not looking for anything techinical, just a standard diet for goals
>> Anonymous
source on this bitch
>> Anonymous
I hear you should wait 48 hours before seriously working out the same muscle group again.
>> Anonymous
nobody reads your posts on page 3
>> Anonymous
do more cardio