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great transformation and very inspiring :)

could you please show me your routines and daily nutritions?

sixpack's building is on kitchen :D

get rid of your fat 1st,deficit your calories :)

your "before" body's amazing too

nice and lean :-bd

you sure it only takes 10 weeks?

gosh, I have adjust my daily calories intake for 6 month but still don't have abs's pack lol

this information is very useful to noob like me
learning by doing

this question bothers my mind too.

and I think I know the answer now

any link about it here? :)

what do you mean with "strength loss"? those routines you did didn't make you stronger?

i usually eat whole wheat bread 2 slices with fat-free cheese in it :)

sometime i replace it with green bean porridge

i'd like to show you all my 4 months transformation :)

this is an epic transformation,seriously :)

what are your routines,sir?

i have same problem with bobba,and i decided to re-adjust my daily calories intake.
it's time to bulk now.;)

cardio isn't a must for fatloss :)
you can replace cardio with superset training in gym.that will burn your bodyfat.:D

when I was doing fatloss program, I was 178cm, 92kg, and had 28% bodyfat (waist 104cm) (november 2012)
then I started my program,adjusting my daily calories intake, and start training in gym.
now...

what is the connection between your face and bodybuilding? -__-"

this gives me good point of view in bodybuilding :)

let's train hard consistently,eat food properly, and sleep at least 7 hours a day.

i wanna show my progress :o

i47.tinypic.com/k20dg0.jpg

photo taken :
before (november 2012) : 178cm, 92kg, waist 104cm
after (march 2013) : 178cm, 78kg, waist 89cm

there's no abs muscles...

my friend told me squatting would be more effective if I did it on squat rack
but the problem is the gym where I workout doesn't have it :(

It only has smith machine.
will it be okay doing...