I lowering my Body fat from 13% to 9%, My brother, is from 26% to 20%, We drink Whey protein before workout and after workout, Our cardio Schedule is 3 days a week, We just do Cycling(1 minute fast and 1 minute slow) for 30 minutes a day, we also do weight lifting for 3 days a week.
Changing food from white rice to brown rice, White bread to whole grain bread, Oat and honey in the morning, Consume more protein food.
My program works, you should try it.
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