Mhar Von Jhon Gianan had hard time while he was a kid because of the weight problems and bullies. Later he realize that the only way to be happy is to change his way of life. He managed to lose more than 30 kg. Read his story:
As a kid, I was being bullied by my playmates, classmates, relatives, bystanders etc because of my body. I never heard any compliments about my looks while I was growing up and used to satisfy my bad feelings with a lot of eating. This had to changed though and I realized that if I wanted to be attractive and continue my generation I have to change something. I started going to the gym and improving my lifestyle two years ago. The process isn’t easy but i know at the end it will be worth it. I’m not there yet but i know I am going there. Hope to inspire others!
Мonday- chest, Abs, cardio
Tuesday- shoulder, abs, Cardio
Wednesday- back, triceps, Cardio
Thursday- Arms, abs, cardio
Friday- legs, abs, cardio
Saturday- Fat burning exercises + 20 mins walk or jog in the morning
In my meal plan i always make sure that there is protein in every meal.
First meal-oats + 2 hardboiled eggs
Second meal – 1 cup brown rice, chicken breast with beans
Third meal-brocolli, steamed fish or chicken breast
Fourth meal(before workout) 1 wheat bread + 2 hardboiled eggs
Fifth meal- chicken breast or steamed fish with veggies, non fat milk.