hey dear i checked Body Composition after a month and Fat % has increased from 43.3% to 44.5% Fat Mass has increased from 31.9kg to 32.4 kg water in body has decreased from 30.6 kg to 29.6 kg and muscles has decreased from 41.8 to 40,4 earlier Fat to lose - 23.3 kg now 24.1 kg i checked with trainer...

Thanks Dear..

@ swanso5

can u guide me more for weight training every week, aim is to reduce 10 kgs weight and tone up.

@ Boss Man
Thanks will add more proteins to diet

@ vamp
goal is to cut fat off the body and get muscle defined(tone and cut)
i need to reduce 10-13 kgs weight

@ swanso5
Thanks dear, will look into workout plan again

routine diet is 6.00 am - fruit and off to gym 8.30 am - b/f - 2 bread slices + 1 sp peanut butter/cheese slice/cheese spread/ egg + salad 10.30 am - 250 ml soy milk 1.00 pm - 1 chapati + last night leftover vegetable + Dal + salad 4.00 pm - fruit 6.00 pm - dinner made at home which includes dal + ...

please guide me with present workout routine and diet Weight Training Details i am doing Lower body - Mon,Wed,Fri then Upper body - Tue,Thurs,Sat I do Upper Body- Mon,Wed,Fri Exercise Sets Repetitions Rest Time(in mins) Bicep curls 3 15 - weights 5lb 1 min Tricep Extension 3 15 - weights 5lb 1 min T...