Introduction from Duckforceone

[Guest guest]

Greetings all... have been wanting to do this for years, but haven't

gotten my hands on the book before now.

But today, monday the 9th of january, i'm going to start doing this

challenge. And i'm really looking forward to this, and i almost

can't wait to see the results i'm hoping for in 3 months.

and the best part is, i have persuaded my mom at age 54 to join me

in this, and 2 friends who are probably going to do it somewhat with

me.

anyways, here are my goals...

I will lose 10 kg of fat (20 lbs)

I will gain 5 kg of pure muscle (10 lbs)

I will be having a washboard stomach

I will be able to use a 20kg dumbbell for biceps (44 lbs)

I will be able to do 10 chin ups

3 patterns to drop

no eating unhealthy foods due to cravings

STOP overeating. Learn to moderate

And keep getting back on track if you miss one workout

3 patterns to adopt

lift weights in the morning

Get up an hour before you need to leave for work

Get enough sleep. Go to bed early.