Minus 12 kg in two months! Really.

I was able to throw 12 kg in two months (and it is not advertising trick, and the truth)

This, I was... Someone wrote to me in social networks: Oh, good! But Nooo ..

This extra weight - even in the face)), then two months later. The photo does not really, because I was tired after work, the MEGA.

Now - I am. Exactly - 58 diamonds (relaxed)) and is included in the marathon with you!

Thus, we begin with feeding (It's 70% success rate). This diet has me threw an acquaintance at work (part-time - a bodybuilder, but let this big word does not confuse. I wanted to throw my 64 kg, which "Naela" 7 years of sedentary work. By the way, I have a small increase - only 155 cm, and when I 64 kg - a hard and ugly (in the photo above - can be seen). I do most of my life living in weight 42 kg))) A 60 kg and have shortness of breath appeared... So, thanks to the advice of nutritionists, 2 months I was able to "remove" the 12 (!!!) kg.

what eat(It is necessary to direct cram a morning meal, I really do not do this earlier ((

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Breakfast. Oat meal 0.5% milk (rice, buckwheat, barley, corn, even semolina (once per week for a variety of possible)) to a pulp fiber or bran, following on the photo (2 tablespoons) can raisins (1st Class spoon), honey (1h spoon), poppy, sesame, or coconut (1h spoon) can coconut milk 1 tbsp spoon. Total Volume of cereals 300-400g. (But I missed - 200) x can be added everywhere else, will not be worse.afternoon snack (This hours at 11-12 mb)
Low fat cottage cheese with fruits or berries, may be 10% of sour cream spoon art. add, if desired, can be a couple of pieces of bitter chocolate (70% cocoa)
Dinner (About two hours from the previous meal)
Chicken or indeykovaya breast, steamed or boiled (as they have bothered me for 2 months !!!)

* On days when there is no fiznagruzok - breast with cereals (brown or red rice, lentils, buckwheat, Barley) or pasta. You can - baked potato do.
Dinner.
For a couple of hours before bedtime. 2-3 boiled eggs or omelette (with low-fat milk without salt) with salad or cottage cheese, but without fruit, low-fat fish or seafood as well with salad. If there is nothing, besides chicken))) The main thing that the food was without carbohydrates.
Water. Drink 1.5 liters (and more), except fresh not to drink, No drinks, too, tea is green, white, herbal (very good "Milk Oolong")

Portia - no more than a clenched fist.

snacks - to avoid. But if unbearable - some nuts, dates.

I developed a set of exercises. their only fourBut - most importantly - do every day. The first - a lath. The second is the dumbbell. Third - squats. Fourth - push-ups.

Strap - it seems simple (do not believe) if the correct stand in the bar - the first time hard to sustain even a minute. Main: all parts of the body to align.Dumbbells - I have a 2 kg (most do in the morning before a shower - how many times I will not say, to shake hands, but 3 sets required)squats - also as far as possible (to azhno legs trembling), also 3 sets in the morning.Push ups - I do before going to bed!!! (Do not laugh, yes). Also as far as possible, but only one approach.

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