2 week men's diet

you're about to learn the undergroundfat burning secrets of elite bodybuilders celebrities and fitness gurus who use alittle known extreme diet system that literallyforces your body to melt away one to two pounds of stubborn body fat every single day for the first sevendays and then another three quarter one full pound of fat everyday in the two weeks that followed

and yes, these results are typical my name is brian and i want to tell youa secret it's a secret that's taken me over sevenyears to fully understand it's also a secret that the diet andfitness industry doesn't not want you to know about and as much as i hate to see it it's a secret that you are very owndoctor won't even share with you below deep down inside they know it tobe true the secret i'm talking about has to dowith weight loss

but not the same old eat less andexercise more type of weight loss that results in losing weight of the snail'space i'm talking about making jar droppingrapid body transformation where after just twenty one days you've lost up to twenty three pounds ormore of q or body fat trend two to four inches off yourwaistline went down two to three dress sizes developed a flatter stomach increased your metabolism

skyrocketed your energy levels lost significant inches a fat from yourhips bizet belly enbhat and have taken complete control overyour body weight for the rest of your life i'm talking about the body's ability toeffectively do all of this and more in just twenty one days now i can understand if you areskeptical but let me explain i've been involved in the diet andfitness industry since nineteen ninety

nine i'm a certified personal trainer a certified sports nutritionist an author speaker and creator of thethree week a diet uh... science-based system that hasliterally help thousands of people worldwide to lose weight faster than they everimagined was possible and in the next few minutes i'm going toshare ton of three weight loss information with you

so let's get started the first thing you should know is thatthe extra weight you were carrying around isprobably not your fault the fact is there are probably several reasons thatyou've struggled to lose weight in the past and my guess is that you fall into oneor more or of these categories you are getting bad information withregards to how we really gain and lose

weight yourself ring from cellular inflammation you're counting calories or focusing onthe eat less exercise more mantra that the medical community has beenbrainwashing us with for decades you don't have an easy to follow step bystep plan of action laid out for you you're not seen real results for the effort you areputting out and your jumping from one diet to the next hoping something will eventually work

now let's break these reasons down toget to the specifics number one your getting bad information let's face it there's not a single industry out therethat's filled with more hype than empty promises than that of the diet industry i mean really

doesn't it seem like there's a new new faster and better diet product tocome along almost every single day the diet industry spends millions and millions of dollars every year trying toconvince us that they have the answer to our weight loss problems the problem is they don't actually what you know thereal secrets to weight loss because of word were to get out

it would surely put a dent in theirmultibillion dollar profit now i've been in the fitness industrysince nineteen ninety nine in that time i've read just about every diet bookweight loss guide clinical trial and medical study inexistence that has to do with weight loss and i'm here to tell you that thereis an absolute ton of bad information floating aroundout there number two yourself a ring from cellularinflammation

cellular inflammation is not all lee the culprit of weight gain it's also responsible for increasing theonset of disease which results in a shorter life span most diets that i know of ignore thefact that if we can't take control of cellular inflammation we can effectively in increase your ability to lose weightburn fat increased metabolism

and keep body fat from ever coming back in addition to this by taking control ofcellular inflammation you can live a healthier and longer life here's the thing about information about two-thirds of the body's defensesresides in your g_i_ tract now when you're eating the wrong foodsincluding those bad foods that are passed off as being healthy for you those foods even cially wreak havoc onthose defenses when your differences are broken down

inflammation game means the upper hand once inflammation takes over your body stores fat more easily and italso can't burn fat as fast as it normally should now if you had trouble losing weight inthe past it's very unlikely that you aresuffering from chronic cellular inflammation that you were not evenaware of one of the key components of my threeweek diet system

is that it helps you take control ofthat information and it produces a noticeable effect onyour body almost number three you're counting calories or focusing oneighteen less and exercising more mainstream medicine one system believethat the key to weight loss is simply a matter of the eating less and exercisingmore this is just plain bad science and deepdown inside every doctor knows this this is just a simplistic answer to avery complex question

and it fails to take into account yourbody's hormones which have a major impact on whether youare fat or thin the fact is your body does not read allcalories the same in fact there are certain calories thatthat make us fat other calories that prevent us fromburning fat and there's a few really good calories that actually force yourbody to burn fat so the key to weight loss is not counting counties

this should be evident by the obesityproblem we have here in the u_s_ losing weight has much more to do witheliminating the bad calories well increasing the good calories using a strategic system that takes intoaccount how your body processes certainnutrients more on this in a bit number four you're not seeing resultsfor all the effort you're putting forth if you've ever done a week or two on anydiet and didn't see significant results you were probably gooden ready to throwin

patel so that you could find somethingelse that works no one can blame you for that most diets fail because there simplyaren't enough rewards to keep up with all the sacrifices that need to be made and this is a key component of thethree-week diet as my system is the lonely diet that i know of that focusessolely on producing extremely rapid results from my experience

i found that for a diet to be ultrasuccessful there must be a significant amount ofrewards to go along with the effort you put forth when you wake up in the morning to findyourself one to two pounds lighter than you were just twenty four hours ago it tends to provide you with someserious motivation to keep on doing what you're doing this is one of the reasons that thethree-week diet has been so successful for so many people

and believe me when you see yourselfdropped just one pound of body fat in just one day you can visualize that in just nine moredays you'll be carrying around ten poundsless of all belief at around your body number five you don't have an easy to follow step bystep plan of action for losing weight this is a big one that played many of myclients until they finally came to me for help there is so much contradictory andmisguided information out there it's no

wonder why so many people struggle withtheir weight if you ask ten different fitness expertswhat the best way to lose weight is you're bound to get ten completelydifferent answers who's right who was wrong how do we know you see the true secrets of losing a lotof body fat really fast are out there it's just that most of the informationis fragmented and incomplete and it's because of this that i set outto put together a diet system that

doesn't leave you guessing if you are struggling to lose weight what you really need is to be taken by the hair and in shown in these accolade what todo each and everyday while you're on thatdiet and that's exactly what i've done in thethree-week diet system now before i go into the specifics ofthe three-week di and why i am so certain that it can help you lose up totwenty three pounds

of pure stubborn body fat i want to first address a common question that i massed on a regularbasis and that question is this isn't it dangerous to lose this muchweight this fast to answer this question let me firstdefer to doctor michael dancer the medical doctor in weight loss consultantto n_b_c_'s hit t_v_ show the biggest loser here's what he said about losing weightfast

in theory one could drop as much astwenty pounds in a week the truth is that nothing is wrong withlosing weight rapidly as long as you do it the right way in my own research i've found that themajority of the safety data out there regarding weight loss has to deal with them methods used for losing weight ratherthan how fast the weight is lost so i'm not really certain where thenotion came from that says the safest or best way to lose weight

is at a rate of one to two pounds perweek and consider this according to thecenter for disease control if you are overweight which is defined as having ab_m_i_ if twenty five or higher your significantly more susceptible todeveloping coronary heart disease type two diabetes into a meet real cancer breast cancer colon cancer hypertension

dyslipidemia stroke liver disease gallbladder disease sleep apnea respiratory problems osteo-arthritis and gynecological problems considering all the dreadful diseases incomplications associated with being

overweight doesn't make perfect sense that youshould be doing everything possible to get rid of all that extra weight yourcarrying around as fast as you can so you're probably wondering how is the three-week diet so differentthan all those other diet plans out there well first of all most of the diet plansout there approach weight loss with a slow and sensible approach

yes it's true that if you eat certainfoods and workout really hard for an hour or so every day you will lose weight the problem however is that the weight comes off way too slowly because these types of diet plans don'tattack the stubborn stored body fat let me explain contrary to popular belief most of usactually do burn fat for a couple of hours each day

when we eat a meal we typically get abit fatter once that meal has been digested inthose calories have provided us a bit of energy for a few hours we then start to burn off fat and as a result we get a little thinner the fat we consume is broken down intofatty acids these fatty acids are very small andthey were able to travel in and out of cell walls to make themselves availableas energy for the body

in those fatty acids can't be used andwe get ready to eat our next meal the remaining fatty acids are storedaway in our fat cells and that's where the problems begin once those fatty acids head back to thefat cells to be stored away for later they combine with two other fatty acidsand reply sir all molecule to create what's known as a triglyceride in relative terms triglycerides are very big and becauseof their size the on able to accept the fat cells likethose free flowing fatty acids can

because of this these triglycerides gets stuck insidethe fat cells and can't be used by the body for energy as a result these triglycerides become that stubbornbody fat that is so incredibly difficult to get rid of but here's the thing those triglycerides can be targeted and they can be broken back down intothose fatty acids

that can be burned by the body forenergy when we break down those triglycerideit's kind of like dumping rocket fuel into your vehicles gas tank those broken-down triglycerides plugged the body with a great source ofenergy that it actually loves to burn but only when the body has been primedto burn that fact as it is when your following thethree-week diet now again the problem with most dietsout there is that they don't address or target that's stored body fat

instead they are designed to burn uponly the fatty acids from the foods we eat and preventing them from turninginto triglycerides in the first place so without adding additional fat thebody and by forcing you to participate in a very strenuous exercise program you can effectively still lose weight the problem is that the weight justcomes off very very slowly and this is what makes the three-weekdiet so unique the three-week diet not only stocks yourbody from forming new triglycerides it also directly targets the stubbornbody fat that you already have

while forcing your body to burn that fatfor all of its daily energy needs quite simply what takes most diets twoto three months to accomplish the three-week diet gets done n justtwenty-one days now i probably don't need to tell youthat the key to weight loss is maximizing the number of hours each daythat your body is burning fat with the three-week diet a longer be burning fat for just one totwo hours each day instead you'll affectively turn yourbody into a twenty four seven fat burning machine for that three weekperiod

now keep in mind that your body needsenergy on a twenty four-hour basis while most of us think we just needenergy when wearing gauged in some type of physical activity the fact is our bodies are workingdiligently behind the scenes to keep us alive and functioning on atwenty four seven basis yes your body is at work whether you areout for a jog or fast asleep so let me tell you about the three-weekdiet system that i've created and why i am one hundred percent certainthat it will work for you the three-week diet focuses on providingyou

will leave the essential nutrients that your body needs for goodhealth and proper functioning while eliminating all those nutrientsthat slow and even stop you from burning fat by combining those foods that worktogether to burn fat the three-week diet works like nothingelse you've ever tried before it does this by addressing your body'shormones and how those hormones affect yourability to burn fat and lose weight in other words

the three-week diet provides you with aspecially tailored step-by-step blueprint that tells youwhat to eat how much to eat and when to eat it additionally the three-week dietutilizes several supplements that in combination with the diet helps recruit body fat to be burnt forfuel lean body mass and increases your metabolism now the three-week diet is not anotherone of those three hundred page diet

novels that bores you with statistics studies in journal excerpts if you're like most people i know youjust want the straightforward step-by-step plan of action that doesn't require any specialabilities or super powers to be successful the three-week diet system is actuallybroken down into four separate manuals each providing you with a quickreference to everything you need for ultrafast body transforming weightloss

quick summary of the each manual the introduction manual is a lot morethan just an introduction to the system in this manual i explain in easy terms how we get fat and exactly what it takesto lose weight fast additionally the introduction manual gives you theskinny on what types of foods and supplements are needed to guarantee your wild success over thenext twenty one days

this manual provides a wealth ofknowledge that most people in the diet and fitness industry still don't even understand the diet manual is where the rubbermeets the road in the diet manual you'll learn how tocalculate your lean body mass and your current body fat percentage is what that calculation you'll be able to strategically set upthe three-week diet to work specifically for your own body type

you'll then get a breakdown of what toeat how much to eat and when to eat it besides sending your body up to burntons of fat the diet manual also gives you might allto matt secret weapon for maintaining your weight for a lifetime while the diet manual alone will provideyou a simple method to follow for losing all the way you desire adding a quality exercise program cannearly double your results

the workout manual provides you with astraightforward guided forces your body to release stubborn stored body fat so it can be broken down into fattyacids and burnt for fuel and don't worry if you hate to exercise these quick and easy routines will beover before you know what short intense full-body exercises pack a fat burningpunch that just can't be beat and because the three-week diet workoutsare only about fifteen minutes long and

can be done in your own living room there's no more excuses for not workingout also included in the workout manual ismy top secret ultimate ads exercise that is everything you'll ever need if youwanna flatten your stomach and create a set of sexy six-pack abt many of my customer said said that this exercise alone is worth the entire price of thethree-week diet system mindset and motivation manual

the three-week diet mindset andmotivation manual is chock full of tips tricks tools and secrets for losingweight a motivated and reaching your weightloss goals not only for now but for maintaining your new body for life the proper mindset is crucial to yoursuccess and i don't think any other diet on theplanet packs so many tips to help you stay on track as the motivation and mindset manualdoes okay i could go on and on talking aboutall the tremendous rapid weight loss

benefits you'll find in the three weekdot at the bottom line is this the three-week diet works and not onlydoes it really work it works really really fast so if you were just looking for a way toget rid of that dangerous body fat quickly or maybe just trying to drop twelve totwenty pounds or so to get ready for a wedding high school reunion beachvacation or some other special event the three-week diet is guaranteed towork for you

you really have to options at this point you can click away from this page inlook for something else that may or may not help you lose all the way you want you can go on being preoccupied withwanting to lose weight and struggling to lose weight you can take action right now and the one hundred percent assured thatyou will lose a tremendous amount of body fat over the next twenty one days

and listen i've been active in the diet and fitnessindustry for well over a decade i've developed a stellar reputation ofwhich i'm extremely proud what i'm trying to say is this i spent the better part of a year tweaking in testing the three-week dietbefore i finally made it available to the public in doing so i made sure that everythingwas covered and that nothing was left out

and to put it bluntly i would never putmy name on an inferior product that didn't work now because i don't want price to standin the way of you being able to shed up to twenty three pounds of body fat overthe next twenty one days i've priced at the three-week diet aslow as i possibly could so that anyone who is serious about losing weight can finally do so without fail i'd currently charged by personalclients one hundred dollars per hour for one-on-one attention

and i'm booked up for six hours everyday but i'm not going to charge you onehundred dollars for the three-week diet system in fact i'm not even going to chargehalf of that even though i am certain you'll agree that it would be well worthit instead when you invest in thethree-week diet today your going to get the entire system the introductionmanual their diet manual the workout manual and the mindset and motivation manual

which together make up a ninety sevendollar value all for just thirty seven dollars and the best part is that you don't haveto pay for shipping or wait around down for the diet to arrive at yourdoorstep because i've made it available byinstant download this way you can have the entire fatburning system in your head hands in less than two minutes fromright now and when you place your order today your going to get my one hundred percentno

or nonsense guarantee to go with it now final of the diet works and so dothousands of others around the world who have experienced ultra effective fatloss and record time but i'd totally understand that youmight be skeptical and because of that i want to make sure that you are onehundred percent comfortable with your decision to order the three-week dietsystem today simply put if you follow the three-weekdiet as outlined and for some reason you don't experiencesignificant and rapid weight loss to the

tune of twelve to twenty three pounds a two to four introduction from yourwaistline a drop of two to three dress sizes significant fat loss from yourhips fayaz belly and bought and increasing your metabolism and moreenergy than you have right now or if you're just not satisfied with athree week diet for any reason whatsoever just let me know anytime within the nextsixty days an aisle issue you a fast and courteousrefund with no questions asked as well as a great big thank you justfor giving my system in honest try

i don't think i can be any fairer thanthat all you need to do is click the orderbutton right now and you'll have the entire three-week diet system in yourhand less than two and don't forget all the risk is on me not you thank you for taking the time to watchthis video and i look forward to hearing about yourweight loss success

1 week men's diet

- hey, what's up everyone. my name is marc from 12weekathlete.com. and in this video, i'mgonna show you how you can transform your body within just 30 days. so stay tuned. hey, what's up everyone, my name's marc. and welcome to the 1000 repsfor 30 day challenge video. now, if you haven't seenmy 500 reps for 14 days, click over here.

that was my very first sort of experiment in terms of how can youchange your body shape within 14 days. and you know, after that challenge, i got a lot of feedbackand people were saying, do another challenge. so i thought, let's up this. let's try something different. so i basically did insteadof 500 to 1000 reps each day.

and instead of two weeks,i said okay, fuck it, let's do four weeks. let's do a whole month of this. now, if this was a good idea or not. you gotta find out by watching this video. and by the way, i justwanna give you a quick sneak peek of the resultsi got with this 1000 reps challenge and i thinkit was quite amazing. but yeah.

so let me talk you throughwhat actually happened. i did 1000 reps every single day. 100 push ups. 100 squats. 100 pike push ups. 200 sit ups. 100 high knees. 100 dips. 100 burpees.

100 jumping jacks. and 100 pull ups. now i had rest days. four in total. and the way it workedis, i started off with six days of doing the 1000 reps. and had one day break, anothersix days, one day break. so every sunday was my rest day. and until i completed all 30 days.

so that's basically theprotocol i was following. and i also documented thiswhole thing in a series which you can also see here, just click over there if youwanna see every single day. i documented it, how i felt, what i ate, and so on and so forth. but i'm gonna talk. i'm gonna wrap this all up in this video, so just stay tuned.

this video is quitelong and i sectioned it so it's easier for you to watch. and you can skip ahead if you go down in the description box below. and we're start off withthe very first part is where i take my bodymeasurements before i go into the journey. then you see me doing the warm up routine i normally do.

then you see me doing the actual work out. then i'm talking about my diet. then you see me take my bodymeasurements afterwards. and at the very last, you can see me, i'mdoing like a comparison how i look before, how i look after. so you have a very good visualsort of cue of what happened. and all my stats and everything. but i urge you to actuallywatch the full video,

that would be awesome. now my other video, the 500 rep challenge got over 5000 likes, 350,000 views which is absolutely amazing. really crushed it. and i've got so many emailsand comments from people who were motivated by just watching that. and taking up their own journey. and this is somethingi would love to happen

with this video again. but i can't make that happen, you need to make that happen. and so please keep punching like button. if you haven't subscribed,punch the subscribe button. be part of this awesome community. and share this everyone you know because i think the morepeople who get motivated and get into believing thatthey can change their body shape

then we can really take it further. and make something happen in this, on this planet. it would just be amazing. i know it's a big visionfor a very small channel but hopefully you can help me out here. and i would say, it'stime to enjoy the video. let's go. okay, welcome back.

now live out of my testingstudio here in the gym. so what am i gonna be doing? i'm basically gonna take four measurements to track my progress. and it's something i doas a personal trainer, something i wanna do andshow you how to do it because i think it's important. so the very first thingwe're gonna be doing is we're gonna take sort of 360spin video of my upper body.

so you can actually see howmy upper body looks like. what state i'm in right now. second, i'm gonna jump on the scale and i'm gonna use the samescale now and 30 days later just to be consistent. we're gonna take the body fat measurement with the scale body fat measuring tool. and then the fourth thing, i'm gonna take tape measures in certain places.

hip, belly, waist and chest. so we can see how many inchesor centimeters we might have gained or lost. okay, so let's have alook at my upper body. i hope that's all right. that should be enough to seesort of my upper body state. you can see there's abig of fat going on here. on the sides and here. so it's a lot to grab and stuff.

obviously, there's some muscle underlying. but we'll see. that's the whole point ofgetting rid of that fat, right? okay, so next step is measuring my weight. so how do we do that? we're basically using this scale which we've used in the 500 rep challenge. if you haven't seen that, click over here. and important is, whenyou weigh yourself guys,

is that you put the scalealways onto the same spot. it shouldn't be pivoting around. and yeah. so let's give it a go. you hear the beep. and i'm gonna jump on it. good. as off, i always clickthis thing on the back. there we go.

93.6 kg. so 93.6 kg. that is where we are gonna be starting off with my journey today. all right, so next up ismeasuring my body fat. so how do i do this? i use this tool called sculpt. sculpt body fat measuring tool. you find a link in the description below

if you wanna read up about it yourself. and you know, find out more about it. generally speaking, it hassomething called a quick test. so it takes three parts of your body. which we measure withthese sensors at the back. and they... they somehow put a current inyour body and transmit it back and can give you sortof your muscle quality and your body fat percentage of that area.

and then based on these three points, it gives you an overallaccumulated body fat percentage. and that's what we're looking at. just one side notehere, i know body fat is a massive topic on youtube and people say, you're not that or you are that and so on. it's a massive debate. now one thing you just need to know here is we're using the sametool now in time, so today.

and then 30 days later i'mgonna use exact same tool. so that is what we're looking at. we're looking at the progress we make within that time. it doesn't matter if the bodyfat percentage is exactly accurate and that's notwhat i'm looking at here. i want to show you theprogress i'm making in 30 days. and that's really it. so if you have a different opinion,

leave a comment, i'm happy tohave a discussion with you. but let's get on with it now. so i'm gonna clip you onto my pants. so you can hopefully still hear me. i'm gonna do this live with you now. so basically you needto fire this baby up. it starts up. and then you go to measure. then you just go toquick test, press start.

begin. and now here these sensors,they need to be wetted to be able to transmit the signal. so you just do that. and then you hold it onto that place which is the triceps. and you can see it working. if it turns blue, like now,it actually got the measuring. the measurement of that area.

the next thing is, weneed to wetten it again. say continue. which we do. now we're gonna hold it onto the abs. and press it down. didn't work, again. good, here we go. and now, last one is gonna be your quad. i know you can't see this really

but pressing it down here. oh. need to press continue, right? continue. and pressing it down. okay. so i press continue. and it says my overallbody fat percentage is 11.7 and muscle quality is 97.

point, no, 97. so we start at 11.7% which might be, when you look at me right now, you can't really see ab definition at all. you can see that there'sa little bit of wobble going on here, wobble going on here. okay, so the fourth thing, thelast one we're gonna be doing is taking tape measurements. we're using this tape measure here.

just a simple tape measure. and we're gonna measurethe sort of biggest area around the belly, which is for me, the area where i wanna losethe most of the weight. or the fat. and then we go to your waist, which is the slimmest part of your body here. and then we're gonna take my chest area just to see if we losesome weight there as well.

yeah, so... i'm gonna clip you ontomy pants and let's do it, here we go. that is 94. go a bit higher to your waist. that is 89. so 94, 89. then we go to the chest area. this is normally easier,guys, if you have someone

doing this for you, right? but i don't have anyone, so... 121. these are the measurements, that's what we're gonna be taking for now. so now enjoy my workouts, here we go. (electronic music) we're in the gym now and i use chalk a lot which you can see here.

the reason being is thatit just takes the moist out of your hands andmakes sure that you've got a proper and solid grip. now i focused on warmingup my shoulder girdle really really much. and you can see now, aarea of different exercises i'm doing. i'm using sort of light weights. just to get the movement going.

i did sort of 10 repetitions of each. and it's to get thesynovia, which is the liquid in your shoulder joints moving again. it's a bit like motor oil,getting it sort of going. 'cause it puts a lot ofstrain onto your shoulder. now so afterwards, i wentstraight into sort of a normal stretching, mobilizationroutine, i would call this. make sure that my spine gotalso sort of a twisting motion. that you don't strainyourself while you do

burpee exercises and some sort of things. and also make surethat, get a good stretch into the shoulder girdlewhich you can see here. it's just sort of something i did every time before istarted 1000 rep challenge. also, i did this moreextensively on my rest days. like i told you guys, i had four rest days inbetween and then i did this kind of mobilization just a bit more

in detail and depth. that's all i did. yeah, also here you can seei'm focusing on my lower body because i'm up, i'm very much into martial arts. so you can see me doingthe splits in a second. it's just something i'm usedto and i've always done. it's probably not necessary to do that in that extreme before yougo into this challenge.

but it's something i usedto do and i keep it up. that's why i'm doing it here. now we're actually goinginto the workout routine. and this is my very first day, the very first set. and i thought, i alsohere you can see the phone i wrote it all down. so i started out with normal push ups. i did, how i broke this whole thing down.

i did 20 repetitions of each exercise. so for example, push ups, nowyou can see the pike push ups. i did 20 in one go. and then i had a bit of a break. and i did five rounds of those. or five rounds of thiswhole thing in total. you can see me goinginto the sit up motion. and when i say sit ups,you can see they vary. so here you can see medoing some sit up rotations.

sit up rotation taps. and in a second, i'mgonna go into leg raises. now that's what i'm... when i say sit ups, imeant more a core exercise. and that varied a lot. but i stuck something more or less if i didn't wanna doanything else, just sit ups. then went into the body weight squats. which was sort of easy butgot also tiring anyway.

dips. sets of ten. high knees. this is something, justto get the heart rate up. just like burpees. burpees, as everyone knows,they're freaking tiring and they get you just ... that was one of the toughestthings for me, really. so in between i did my jumping jacks

then i went back into the burpees. and that was really, you know, that took it more or less all out of me when i was doing that. now, pull ups. you can see me do the pull ups here. i did 10 in one go. and now, i needed torest a lot in between. because i haven't had,

i didn't do pull ups for a long while. and (laughs) you cansee me walk around here. trying to procrastinate, not go into it but now i've managedto go into my last set. and yeah, here's my thoughts. oh, fuck me. first day is over. i can tell, this is different to 500. it took me now one hour

and 15 minutes to complete. one hour and 20 minutes tocomplete my first work out. so i'm pretty, you can seei'm sweaty and all that shit. wow. also, not training for like two weeks. really puts a drain in you and you get, you actuallyreally feel that. also, i was sick.

no excuses here. i'm still gonna do it, don't worry. my shoulders are hurting right now. what you can see here isthat i'm modifying my burpee i don't go all the way down the ground and touch the floor. just because my shoulderstarted flaring up. and i had a bit of a knee pain as well. but i didn't wanna cut it out.

i still wanted to dothe 1000 reps every day. therefore, i modified exercises sometimes when i had pains in my bodyand this is one of them. i mean, burpee just takes it all out. but it's more like a sprawl than a burpee, but yeah. i thought i'll just dowhat i can to keep it up and keep it going. that's still actuallytargeted my abs really well

funnily enough. what i then did, i also upped my push ups and over head press motionby doing it on these bars. and therefore, you have amuch longer range of motion so you're tiring outyour muscle much more. this is sort of day, i think 20. and you can see that. it takes... if you have never triedthis, give this a try.

you will see it's different. also because your legs are elevated onto sort of the same height of the bar. which is a bit different. now the pike push ups, these... you know, not every rep but most reps are where my shoulders nearlygo down to the bar. and that adds, obviously,a bigger range of motion. so these ones are much more tiring.

but i thought, i wantedto up it a little bit. i wanted to make a bit more difficult. on some days i didn't dothat every single day. but i just wanted toshow you that i sometimes varied these exercises. now we're actually on my last day. and this is the last set also of my... so you've seen me doing the very one, and this is the very last set i'm doing.

and push ups, i did 25. so i changed up my routine now. instead of five rounds, i only did four. and i upped it to 25 of each. and 50 set ups instead of 40. overhead pressing. you can see it's, i did 50 in one go. and then i had a little bit of a break. next back to sit ups.

these were sort of my normalway of doing the sit ups now. and i did 50 in one go. and in total, then four rounds. four times 50 is 200. so i checked off my sit ups here. now you can see i went back into burpees, the full range of motion because i... the thing is, your body adapts to this... these 1000 reps really, funnily enough,

somehow your body managesto get used to it. and so i decided to go backinto the full range of motion. every time i could, i wastrying to really stick to what i was pledging for. and saying, i wanna makesure i can do everything. you can see me doing the dips. so for me, doing the dip wasn't that my shoulders go all theway down to the bar. for me, it was when my arm was parallel,

that was good for me. you can see doing my pull ups. they also varied. i did sometimes wide group pull ups, close group pull ups. chin ups, whatever i felt like. some sort of pulling up motion, i did. okay, next up, let's talkabout the diet sort of things. i know you guys are interestedin this because of my

500 rep challenge igot loads of questions. like what were you eating and how did you do this and so on. so here we go. i just wanna plug inhere my dieting playlist. i want you go check that out. because it sort of tells youhow i calculate my calories, my macros and so on and so forth. like four videos, niceand easy to understand.

and i really drilled down intothe nitty gritty of stuff. but here i'm just gonna giveit to you in a nutshell. so first of all i wasin a calorie deficit. probably like 500 to 700 calories. generally speaking, ididn't track it all the time on my fitness pal or something. i sort of, because i've doneit now a couple of decades, in terms of dieting andwith clients as well. i know when i'm in a calorie deficit.

so that was the first thing i did. the second thing in terms of meal timing, i did intermittent fasting. the 18, 6 protocol. so 18 hours of fasting, sixhours of feeding window. sometimes i even bunched thefeeding window even closer. so i actually had only onereally big meal at night. and maybe one or two meals in the day. let me talk you throughthis how i did that.

so normally i woke up in the morning and around like 8 o'clocki had my first coffee. because coffee also suppresseshunger a little bit, that helped me out. then i had a couple of clients. then i probably did my 1000rep challenge afterwards, i had another coffee. and around four, fiveo'clock when i felt like, when hunger really kicked in.

i had a banana or an apple. so just to top off my glycogen. and that kept me going to my bigger meal. which was then aroundseven or eight o'clock. and that was mostly comprisedof a big protein portion of let's say, some sort of meat like chicken or beef or something. a big portion of veggies, and also some carbs.

like rice or potatoes or bread, sometimes. and a big salad as well. so that was sort of my food. now what i have to say is that i did that for the first three weeks. later on, when i got like, the lower or towards theend of the challenge, i really felt sort oftired and drained out. if you wanna watch thecouple days i made...

i documented every day, soit's in this playlist as well. i changed it up and istarted eating breakfast because i need to get upsomethings really early. like 6 o'clock or 7 o'clockbecause i have clients in the morning. and i couldn't do theintermittent fasting thing. and wait until 5 o'clock ifi get up at 6 in the morning. so what i decided to do isi started eating breakfast. and i had like scrambled eggsand porridge for example.

and then later on in the day, i still had my banana and apple. i ate a lot of fruit. and then night time, istill had my big meal. so that's how i did it in the last week. just because i felt i needed the energy. because also, i did the 1000 rep challenge early in the morningsso after like 10 o'clock in the morning when ihad a couple of clients,

i did my 1000 rep challengeand i just was drained out. meaning, i sometimes went home, needed to go to sleep. i was just feeling really nacrid. and to counteract that, obviously, food is necessary. so i tried to then changeup my food routine. so in the first three weeks,i did intermittent fasting. afterwards, i cut the intermittent fasting

went into the normal feeding window. but still stayed in a calorie deficit. one last thing i would say about the food. it was single ingredient foods. it was like bananas, it was meat, it was vegetables, it was whole grains. it was everything which doesn'treally need a food label. and that's something i reallyurge people to always stick to is don't eat all the processed stuff.

we hear that a lot. but you can see in these 30 days, it makes a difference. because these foods whichdon't have a food label actually fill you up. you don't need as much... try to eat like i don't know, 4 or 500 grams of protein in terms of chicken breast or beef.

you're gonna be freaking full. you're struggling to eatthat much food anyway. so if you eat that processed, maybe not the protein. but let's say a pizza or something. then you can eat much more calories but not feeling that full. anyway, now it's time forthe results, here we go. all right, so let's have alook how my upper body changed.

just gonna put you guys over here. so let me try some posing, please bear in mind, i'm not a poser, i'm not a professional sortof body builder or something. so i'm gonna just trymy best so you can see my definition, hopefully, a bit better. all right, welcome back. so now it's time to do the weigh in, the body fat measurementsand the circumference.

and without long talk further do, let's go straight into it. now, i'm gonna be using the same scales i've been using all thetime in my 500 rep challenge and also in this video, i did it before. so i'm gonna clip you guys on here and hopefully, you can still hear me. just gonna drop them on the floor. switch them on.

here we go. holy shit. not bad. see this? there you go. 86.1. wow, that's amazing. that's is... that's pretty insane. see, that's what's possiblewhen you stick to something

for 30 days. okay, next up's gonna be body fat. we're using the sculptbody fat measuring tool. and now, begin. so make sure you putsome water on the back. then you just hold it down here. and when it turns blue... it actually got the reading. and then we go to the abs.

it doesn't always get thereading in the first time so you really have to pressit like hard core down. oops. and let's do the quads. and here we go. overall body fat. 7.7% body fat. which is insane. i don't even know what i started with.

i'm gonna blend it in here. and then later on, youcan see all the stats. okay, next up is body measurements and we are gonna take thebelly, the waist, and the chest. so that's 86. and waist. 84 and a half. it's 113. that's pretty amazing, the results.

wow, all in all. i'm really happy with the results so far. yeah. i don't know what to say. i think 30 days, you can actually see... one thing i wanna add here, guys. is my abs have neverbeen really developed. so to be able to see sortof ab structure coming out is really really hard for me.

but then on the flip side, my back development is really good. so you can actuallyreally see the structure of every muscle popping out. so i would probably need to lose another 5 kg or something. then you can actually,i'd look super shredded. but that's not my goal. my goal is just to seewhat can i do in 30 days.

that's all i can say. thank you very much. make sure you like this video, you subscribe to this channel. i'll see you guys in the next one.

1 month men's diet plan

- hey, what's up everyone. my name is marc from 12weekathlete.com. and in this video, i'mgonna show you how you can transform your body within just 30 days. so stay tuned. hey, what's up everyone, my name's marc. and welcome to the 1000 repsfor 30 day challenge video. now, if you haven't seenmy 500 reps for 14 days, click over here.

that was my very first sort of experiment in terms of how can youchange your body shape within 14 days. and you know, after that challenge, i got a lot of feedbackand people were saying, do another challenge. so i thought, let's up this. let's try something different. so i basically did insteadof 500 to 1000 reps each day.

and instead of two weeks,i said okay, fuck it, let's do four weeks. let's do a whole month of this. now, if this was a good idea or not. you gotta find out by watching this video. and by the way, i justwanna give you a quick sneak peek of the resultsi got with this 1000 reps challenge and i thinkit was quite amazing. but yeah.

so let me talk you throughwhat actually happened. i did 1000 reps every single day. 100 push ups. 100 squats. 100 pike push ups. 200 sit ups. 100 high knees. 100 dips. 100 burpees.

100 jumping jacks. and 100 pull ups. now i had rest days. four in total. and the way it workedis, i started off with six days of doing the 1000 reps. and had one day break, anothersix days, one day break. so every sunday was my rest day. and until i completed all 30 days.

so that's basically theprotocol i was following. and i also documented thiswhole thing in a series which you can also see here, just click over there if youwanna see every single day. i documented it, how i felt, what i ate, and so on and so forth. but i'm gonna talk. i'm gonna wrap this all up in this video, so just stay tuned.

this video is quitelong and i sectioned it so it's easier for you to watch. and you can skip ahead if you go down in the description box below. and we're start off withthe very first part is where i take my bodymeasurements before i go into the journey. then you see me doing the warm up routine i normally do.

then you see me doing the actual work out. then i'm talking about my diet. then you see me take my bodymeasurements afterwards. and at the very last, you can see me, i'mdoing like a comparison how i look before, how i look after. so you have a very good visualsort of cue of what happened. and all my stats and everything. but i urge you to actuallywatch the full video,

that would be awesome. now my other video, the 500 rep challenge got over 5000 likes, 350,000 views which is absolutely amazing. really crushed it. and i've got so many emailsand comments from people who were motivated by just watching that. and taking up their own journey. and this is somethingi would love to happen

with this video again. but i can't make that happen, you need to make that happen. and so please keep punching like button. if you haven't subscribed,punch the subscribe button. be part of this awesome community. and share this everyone you know because i think the morepeople who get motivated and get into believing thatthey can change their body shape

then we can really take it further. and make something happen in this, on this planet. it would just be amazing. i know it's a big visionfor a very small channel but hopefully you can help me out here. and i would say, it'stime to enjoy the video. let's go. okay, welcome back.

now live out of my testingstudio here in the gym. so what am i gonna be doing? i'm basically gonna take four measurements to track my progress. and it's something i doas a personal trainer, something i wanna do andshow you how to do it because i think it's important. so the very first thingwe're gonna be doing is we're gonna take sort of 360spin video of my upper body.

so you can actually see howmy upper body looks like. what state i'm in right now. second, i'm gonna jump on the scale and i'm gonna use the samescale now and 30 days later just to be consistent. we're gonna take the body fat measurement with the scale body fat measuring tool. and then the fourth thing, i'm gonna take tape measures in certain places.

hip, belly, waist and chest. so we can see how many inchesor centimeters we might have gained or lost. okay, so let's have alook at my upper body. i hope that's all right. that should be enough to seesort of my upper body state. you can see there's abig of fat going on here. on the sides and here. so it's a lot to grab and stuff.

obviously, there's some muscle underlying. but we'll see. that's the whole point ofgetting rid of that fat, right? okay, so next step is measuring my weight. so how do we do that? we're basically using this scale which we've used in the 500 rep challenge. if you haven't seen that, click over here. and important is, whenyou weigh yourself guys,

is that you put the scalealways onto the same spot. it shouldn't be pivoting around. and yeah. so let's give it a go. you hear the beep. and i'm gonna jump on it. good. as off, i always clickthis thing on the back. there we go.

93.6 kg. so 93.6 kg. that is where we are gonna be starting off with my journey today. all right, so next up ismeasuring my body fat. so how do i do this? i use this tool called sculpt. sculpt body fat measuring tool. you find a link in the description below

if you wanna read up about it yourself. and you know, find out more about it. generally speaking, it hassomething called a quick test. so it takes three parts of your body. which we measure withthese sensors at the back. and they... they somehow put a current inyour body and transmit it back and can give you sortof your muscle quality and your body fat percentage of that area.

and then based on these three points, it gives you an overallaccumulated body fat percentage. and that's what we're looking at. just one side notehere, i know body fat is a massive topic on youtube and people say, you're not that or you are that and so on. it's a massive debate. now one thing you just need to know here is we're using the sametool now in time, so today.

and then 30 days later i'mgonna use exact same tool. so that is what we're looking at. we're looking at the progress we make within that time. it doesn't matter if the bodyfat percentage is exactly accurate and that's notwhat i'm looking at here. i want to show you theprogress i'm making in 30 days. and that's really it. so if you have a different opinion,

leave a comment, i'm happy tohave a discussion with you. but let's get on with it now. so i'm gonna clip you onto my pants. so you can hopefully still hear me. i'm gonna do this live with you now. so basically you needto fire this baby up. it starts up. and then you go to measure. then you just go toquick test, press start.

begin. and now here these sensors,they need to be wetted to be able to transmit the signal. so you just do that. and then you hold it onto that place which is the triceps. and you can see it working. if it turns blue, like now,it actually got the measuring. the measurement of that area.

the next thing is, weneed to wetten it again. say continue. which we do. now we're gonna hold it onto the abs. and press it down. didn't work, again. good, here we go. and now, last one is gonna be your quad. i know you can't see this really

but pressing it down here. oh. need to press continue, right? continue. and pressing it down. okay. so i press continue. and it says my overallbody fat percentage is 11.7 and muscle quality is 97.

point, no, 97. so we start at 11.7% which might be, when you look at me right now, you can't really see ab definition at all. you can see that there'sa little bit of wobble going on here, wobble going on here. okay, so the fourth thing, thelast one we're gonna be doing is taking tape measurements. we're using this tape measure here.

just a simple tape measure. and we're gonna measurethe sort of biggest area around the belly, which is for me, the area where i wanna losethe most of the weight. or the fat. and then we go to your waist, which is the slimmest part of your body here. and then we're gonna take my chest area just to see if we losesome weight there as well.

yeah, so... i'm gonna clip you ontomy pants and let's do it, here we go. that is 94. go a bit higher to your waist. that is 89. so 94, 89. then we go to the chest area. this is normally easier,guys, if you have someone

doing this for you, right? but i don't have anyone, so... 121. these are the measurements, that's what we're gonna be taking for now. so now enjoy my workouts, here we go. (electronic music) we're in the gym now and i use chalk a lot which you can see here.

the reason being is thatit just takes the moist out of your hands andmakes sure that you've got a proper and solid grip. now i focused on warmingup my shoulder girdle really really much. and you can see now, aarea of different exercises i'm doing. i'm using sort of light weights. just to get the movement going.

i did sort of 10 repetitions of each. and it's to get thesynovia, which is the liquid in your shoulder joints moving again. it's a bit like motor oil,getting it sort of going. 'cause it puts a lot ofstrain onto your shoulder. now so afterwards, i wentstraight into sort of a normal stretching, mobilizationroutine, i would call this. make sure that my spine gotalso sort of a twisting motion. that you don't strainyourself while you do

burpee exercises and some sort of things. and also make surethat, get a good stretch into the shoulder girdlewhich you can see here. it's just sort of something i did every time before istarted 1000 rep challenge. also, i did this moreextensively on my rest days. like i told you guys, i had four rest days inbetween and then i did this kind of mobilization just a bit more

in detail and depth. that's all i did. yeah, also here you can seei'm focusing on my lower body because i'm up, i'm very much into martial arts. so you can see me doingthe splits in a second. it's just something i'm usedto and i've always done. it's probably not necessary to do that in that extreme before yougo into this challenge.

but it's something i usedto do and i keep it up. that's why i'm doing it here. now we're actually goinginto the workout routine. and this is my very first day, the very first set. and i thought, i alsohere you can see the phone i wrote it all down. so i started out with normal push ups. i did, how i broke this whole thing down.

i did 20 repetitions of each exercise. so for example, push ups, nowyou can see the pike push ups. i did 20 in one go. and then i had a bit of a break. and i did five rounds of those. or five rounds of thiswhole thing in total. you can see me goinginto the sit up motion. and when i say sit ups,you can see they vary. so here you can see medoing some sit up rotations.

sit up rotation taps. and in a second, i'mgonna go into leg raises. now that's what i'm... when i say sit ups, imeant more a core exercise. and that varied a lot. but i stuck something more or less if i didn't wanna doanything else, just sit ups. then went into the body weight squats. which was sort of easy butgot also tiring anyway.

dips. sets of ten. high knees. this is something, justto get the heart rate up. just like burpees. burpees, as everyone knows,they're freaking tiring and they get you just ... that was one of the toughestthings for me, really. so in between i did my jumping jacks

then i went back into the burpees. and that was really, you know, that took it more or less all out of me when i was doing that. now, pull ups. you can see me do the pull ups here. i did 10 in one go. and now, i needed torest a lot in between. because i haven't had,

i didn't do pull ups for a long while. and (laughs) you cansee me walk around here. trying to procrastinate, not go into it but now i've managedto go into my last set. and yeah, here's my thoughts. oh, fuck me. first day is over. i can tell, this is different to 500. it took me now one hour

and 15 minutes to complete. one hour and 20 minutes tocomplete my first work out. so i'm pretty, you can seei'm sweaty and all that shit. wow. also, not training for like two weeks. really puts a drain in you and you get, you actuallyreally feel that. also, i was sick.

no excuses here. i'm still gonna do it, don't worry. my shoulders are hurting right now. what you can see here isthat i'm modifying my burpee i don't go all the way down the ground and touch the floor. just because my shoulderstarted flaring up. and i had a bit of a knee pain as well. but i didn't wanna cut it out.

i still wanted to dothe 1000 reps every day. therefore, i modified exercises sometimes when i had pains in my bodyand this is one of them. i mean, burpee just takes it all out. but it's more like a sprawl than a burpee, but yeah. i thought i'll just dowhat i can to keep it up and keep it going. that's still actuallytargeted my abs really well

funnily enough. what i then did, i also upped my push ups and over head press motionby doing it on these bars. and therefore, you have amuch longer range of motion so you're tiring outyour muscle much more. this is sort of day, i think 20. and you can see that. it takes... if you have never triedthis, give this a try.

you will see it's different. also because your legs are elevated onto sort of the same height of the bar. which is a bit different. now the pike push ups, these... you know, not every rep but most reps are where my shoulders nearlygo down to the bar. and that adds, obviously,a bigger range of motion. so these ones are much more tiring.

but i thought, i wantedto up it a little bit. i wanted to make a bit more difficult. on some days i didn't dothat every single day. but i just wanted toshow you that i sometimes varied these exercises. now we're actually on my last day. and this is the last set also of my... so you've seen me doing the very one, and this is the very last set i'm doing.

and push ups, i did 25. so i changed up my routine now. instead of five rounds, i only did four. and i upped it to 25 of each. and 50 set ups instead of 40. overhead pressing. you can see it's, i did 50 in one go. and then i had a little bit of a break. next back to sit ups.

these were sort of my normalway of doing the sit ups now. and i did 50 in one go. and in total, then four rounds. four times 50 is 200. so i checked off my sit ups here. now you can see i went back into burpees, the full range of motion because i... the thing is, your body adapts to this... these 1000 reps really, funnily enough,

somehow your body managesto get used to it. and so i decided to go backinto the full range of motion. every time i could, i wastrying to really stick to what i was pledging for. and saying, i wanna makesure i can do everything. you can see me doing the dips. so for me, doing the dip wasn't that my shoulders go all theway down to the bar. for me, it was when my arm was parallel,

that was good for me. you can see doing my pull ups. they also varied. i did sometimes wide group pull ups, close group pull ups. chin ups, whatever i felt like. some sort of pulling up motion, i did. okay, next up, let's talkabout the diet sort of things. i know you guys are interestedin this because of my

500 rep challenge igot loads of questions. like what were you eating and how did you do this and so on. so here we go. i just wanna plug inhere my dieting playlist. i want you go check that out. because it sort of tells youhow i calculate my calories, my macros and so on and so forth. like four videos, niceand easy to understand.

and i really drilled down intothe nitty gritty of stuff. but here i'm just gonna giveit to you in a nutshell. so first of all i wasin a calorie deficit. probably like 500 to 700 calories. generally speaking, ididn't track it all the time on my fitness pal or something. i sort of, because i've doneit now a couple of decades, in terms of dieting andwith clients as well. i know when i'm in a calorie deficit.

so that was the first thing i did. the second thing in terms of meal timing, i did intermittent fasting. the 18, 6 protocol. so 18 hours of fasting, sixhours of feeding window. sometimes i even bunched thefeeding window even closer. so i actually had only onereally big meal at night. and maybe one or two meals in the day. let me talk you throughthis how i did that.

so normally i woke up in the morning and around like 8 o'clocki had my first coffee. because coffee also suppresseshunger a little bit, that helped me out. then i had a couple of clients. then i probably did my 1000rep challenge afterwards, i had another coffee. and around four, fiveo'clock when i felt like, when hunger really kicked in.

i had a banana or an apple. so just to top off my glycogen. and that kept me going to my bigger meal. which was then aroundseven or eight o'clock. and that was mostly comprisedof a big protein portion of let's say, some sort of meat like chicken or beef or something. a big portion of veggies, and also some carbs.

like rice or potatoes or bread, sometimes. and a big salad as well. so that was sort of my food. now what i have to say is that i did that for the first three weeks. later on, when i got like, the lower or towards theend of the challenge, i really felt sort oftired and drained out. if you wanna watch thecouple days i made...

i documented every day, soit's in this playlist as well. i changed it up and istarted eating breakfast because i need to get upsomethings really early. like 6 o'clock or 7 o'clockbecause i have clients in the morning. and i couldn't do theintermittent fasting thing. and wait until 5 o'clock ifi get up at 6 in the morning. so what i decided to do isi started eating breakfast. and i had like scrambled eggsand porridge for example.

and then later on in the day, i still had my banana and apple. i ate a lot of fruit. and then night time, istill had my big meal. so that's how i did it in the last week. just because i felt i needed the energy. because also, i did the 1000 rep challenge early in the morningsso after like 10 o'clock in the morning when ihad a couple of clients,

i did my 1000 rep challengeand i just was drained out. meaning, i sometimes went home, needed to go to sleep. i was just feeling really nacrid. and to counteract that, obviously, food is necessary. so i tried to then changeup my food routine. so in the first three weeks,i did intermittent fasting. afterwards, i cut the intermittent fasting

went into the normal feeding window. but still stayed in a calorie deficit. one last thing i would say about the food. it was single ingredient foods. it was like bananas, it was meat, it was vegetables, it was whole grains. it was everything which doesn'treally need a food label. and that's something i reallyurge people to always stick to is don't eat all the processed stuff.

we hear that a lot. but you can see in these 30 days, it makes a difference. because these foods whichdon't have a food label actually fill you up. you don't need as much... try to eat like i don't know, 4 or 500 grams of protein in terms of chicken breast or beef.

you're gonna be freaking full. you're struggling to eatthat much food anyway. so if you eat that processed, maybe not the protein. but let's say a pizza or something. then you can eat much more calories but not feeling that full. anyway, now it's time forthe results, here we go. all right, so let's have alook how my upper body changed.

just gonna put you guys over here. so let me try some posing, please bear in mind, i'm not a poser, i'm not a professional sortof body builder or something. so i'm gonna just trymy best so you can see my definition, hopefully, a bit better. all right, welcome back. so now it's time to do the weigh in, the body fat measurementsand the circumference.

and without long talk further do, let's go straight into it. now, i'm gonna be using the same scales i've been using all thetime in my 500 rep challenge and also in this video, i did it before. so i'm gonna clip you guys on here and hopefully, you can still hear me. just gonna drop them on the floor. switch them on.

here we go. holy shit. not bad. see this? there you go. 86.1. wow, that's amazing. that's is... that's pretty insane. see, that's what's possiblewhen you stick to something

for 30 days. okay, next up's gonna be body fat. we're using the sculptbody fat measuring tool. and now, begin. so make sure you putsome water on the back. then you just hold it down here. and when it turns blue... it actually got the reading. and then we go to the abs.

it doesn't always get thereading in the first time so you really have to pressit like hard core down. oops. and let's do the quads. and here we go. overall body fat. 7.7% body fat. which is insane. i don't even know what i started with.

i'm gonna blend it in here. and then later on, youcan see all the stats. okay, next up is body measurements and we are gonna take thebelly, the waist, and the chest. so that's 86. and waist. 84 and a half. it's 113. that's pretty amazing, the results.

wow, all in all. i'm really happy with the results so far. yeah. i don't know what to say. i think 30 days, you can actually see... one thing i wanna add here, guys. is my abs have neverbeen really developed. so to be able to see sortof ab structure coming out is really really hard for me.

but then on the flip side, my back development is really good. so you can actuallyreally see the structure of every muscle popping out. so i would probably need to lose another 5 kg or something. then you can actually,i'd look super shredded. but that's not my goal. my goal is just to seewhat can i do in 30 days.

that's all i can say. thank you very much. make sure you like this video, you subscribe to this channel. i'll see you guys in the next one.