Jornal de siavashkharasi, 28 jan 19

It's not how many times or even how you fall... it's how you rise back up. You've got this! 

Thank you for you support it really helps me a lot I started low-carb diet 3 days ago and i started weight lifting around 6 months ago i think a few pounds of this gain might be from muscle mass but still i gained a lot of fat  

Reassess what you are eating, log your food and what I think is really important is weigh your food. Most people are just sooo far off when they are guessing or using cup amounts— really, 1/2 cup of blackberries? How accurate is that. use ounces and/or grams. Perservere. You can do this. 

Just start over...or just start! Find a plan, do your research, see what may work for you and TRY! TRY! TRY! 

You can do this 

Don't give up! We are here to encourage you. Is there a gym near you where you can walk on a treadmill?  

Today is a new day to begin !!!! 

Welcome back! 😀 

Setbacks happen, then we just need to pick it up and begin again. I'm there with you! 

Mad is good for motivation. 

try P90X bro that's what I'm doing right now bro remember protein makes u feel full but u have to eat lots of greens for fiber 2  

i go to a gym near my house but i don't do cardio there. i plan to use my bike to do cardio 

Excellent! Do you like the exercise machines or the free weights or both? 

I like both 

I'm going to gym 4 days a week and i'm planning to ride my bike 3 days a week for cardio 

Your plan is very doable. Great planning! 

Hope you find a sustainable path this year and see great results!! 

Thank You.