Diario di Juan Nagel, 26 set 17

Love your transformation! Well done! Did you have any issue with loose skin after getting your bodyfat percentage and weight down by so much? 

thanx appreciate it no not really skin tightened as i lost weight i battle with my belly a little but believe as soon as i can drop that last bot of fat ill be good  

Well done my friend. don't stop now. 

Amazing transformation! Very inspirational! 

WOW that is amazing! Well done!  

wow great job 

wow great job 

well done and good luck with your competition  

awesome man. Congrats 

geez Thats exactly what I'm going for minus the competition. I'm also around 30.8% now 

What's your secret?Please give us some advice.I'd love to know also 

Thanx everyone At3yu24 my secret is only hard work and consistency i started my journey 4years ago dieet dieet dieet i eat super clean weight training was always 5 days a week with cardio now i train 6-7days a week 1hour minimum with 40 to 60 min cardio 5to 6times a week.i limit my cheat meals to one every 6weeks i cycle my carbs from high to low days and constantly switch up my training from supersets to dropsets to giant sets hi to low intensity i focus my carbs breakfast before or after training i am somebody who get fat easily so sugar is a no go with me no sodas nothing artificial ill have chocolate like a bar on a cheat day normally after a heavy leg session.i drink a ton of water my protein intake is high of carbs are high on the day fats will be low if carbs are low on the day ill increase my fats  

im currently at 2600cals a day i eat every 2 and a half to 3 hours portion control is crucial i split my meals between 5to7 meals a day depends on the time i get up sometimes im up at 4am eat a carb and protein filled breakfast and then train from 5 to 7am other days i get up at 6h30 and only train at 5pm and i stay away from bad carbs i stick to low gi carbs when i cut  

alright im currently at 90g-100g protein. carbs usually max 120g carbs. hiit workouts and considering switching to German volume training 

my protein is around 250g a day but that is due to i dont want to drop muscle mass low carb days ill go between 50 and 90g high days 250g moderate days around 120g fats never over 80g on high carb days on low carb days ill go over 100g fat but i follow a bodybuilder dieet so my macros is crucial to my results  

and once every 2 or three weeks ill have a refeed day where i up my calories 10% above maintenance lowering protein abit and fill all those calories with carbs to get my pumps and strengh good and going in the gym again 

but also in consideration i started cutting @13% body fat a few months ago when i was 30% years ago i just focused on a clean dieet and my training with cardio to lose fat i started focusing on building muscle and shaping my body mid 2nd year  

yeah problem is I'm limited to funds so no way I can reach 250g mine's highest is 125 

At3yu24 I've found many cheap sources of good protein. Most people go for chicken breasts but there's so many other alternatives. Try chicken gizzards(giblets), Hake Fish, eggs, lentils, chicken liver, etc. Just google "Cheap protein sources" to find what you might prefer to consume.  

I eat alot of eggs now. often poached eggs. hake is expensive. naturally once I get work I can properly go high protein.I'm thinkin of just using soy mince maybe?tuna is really expensive.R20 a can on average