source: https://www.menshealth.com/weight-loss/a36708258/weight-loss-30-pounds-90-day-bodybuilding-transformation/
The Diet and Workout That Helped Me Lose 30 Pounds and Get Ripped in 3 Months
Cliffs:
-45-year-old man with some training background
-Starts doing the Pro Physique 90 day Fitness Challenge (starting weight: 208 lbs) using only basic home gym equipment.
-reduces calories from 3,200 to 2,400
-used an under desk step machine in the morning for cardio (40 minutes)
-did incline treadmill walk in the evening (40 minutes)
-when weight loss stalled, he reduced calories by 200 (coming down to 1,700) and did a refeed every 10 days (3,500 calories).
-At the end of three months, he was down to a shredded 177 lbs.
The Diet and Workout That Helped Me Lose 30 Pounds and Get Ripped in 3 Months
Cliffs:
-45-year-old man with some training background
-Starts doing the Pro Physique 90 day Fitness Challenge (starting weight: 208 lbs) using only basic home gym equipment.
-reduces calories from 3,200 to 2,400
-used an under desk step machine in the morning for cardio (40 minutes)
-did incline treadmill walk in the evening (40 minutes)
-when weight loss stalled, he reduced calories by 200 (coming down to 1,700) and did a refeed every 10 days (3,500 calories).
-At the end of three months, he was down to a shredded 177 lbs.