Getting lean is not that hard, but it needs discipline: 3 Workouts a week - is needed that the body can't shif down on calory usage. Restrict to 1000 calories a

Getting lean is not that hard, but it needs discipline: 3 Workouts a week - is needed that the body can't shif down on calory usage. Restrict to 1000 calories a day. Eat 5 meales. Try to get 100 grams of protein a day and carbs should only come from veggies. No wheat, potato, corn or fruits. And most important: count calories and prepare maeles a day before. This way you can loose about 2-4 kg a week.