- add solid protein source to lunch - add solid protein source to afternoon snack - no fruit with dinner - add a protein shake after training - cut cardio to 2 days and do intervals x 20min doing 30secs hard as you can then 90secs easy as you can - move to a full body wts plan - no need for these: ...

Is this the machine you are talking about??



You can do bunch of exercises over this machine....
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