DIET! go for 2500 calories a day in 3 big (breakfast, lunch and dinner) meals with 2 snacks in between.. do not eat carbs after 7pm or during dinner and drink only water.. limit the carbs, cut out all the sugar candies and what not and try to get in greens and protein (chicken, beans, lean steak) PORTION CONTROL is your friend.. each serving of a side should be no bigger than your palm.. its hard but stick with it and you'll see results FAST. if you want you can try my ab routine above but the most important thing is that you lose weight before you try to get strong and put on muscle.. take baby steps and lose the first 5-10 lbs by dieting alone to get into a routine that will suit you and I will help you with if you need me to.
Thanks a lot.
Okay. No candy, no chips, basically no junk. Is soda allowed? And btw, I have no idea about the calorie measurments in each food. I'd appreciate it if you can give me a tip (you don't have to though!)
Again I'm sorry I don't understand lbs. I only know Kilograms. As I said I'm 180 cm and 94 Kilograms. I should lose how many kilos and then start working out?
Btw, I'm going to need you to give me a work out system if you can. When I'm finished with the diet.
Again, thanks a lot for your time, effort, and the HUGE help. =)