Update: 24 mos of bwf- - M/36/5’10

[asteriskbt]

@rkenoke Good shit

 

[rkenoke]

@asteriskbt ayyyye

 

[ac96]

@rkenoke Bravo!

 

[rkenoke]

@ac96 thanks mate. hope you're on your path too!

 

[dawn16]

@rkenoke Dagum homie

 

[crabtree]

@rkenoke Looking fantastic, well done!

 

[jvgkaty]

@rkenoke Well earned man! I also really admire how you exude increasing confidence in each photo as well. Keep it up

 

[hippyhappo]

@rkenoke I'm in a similar starting position as you were, were you mainly in a calorie deficit whilst reaching your current physique? Ive been trying to lose fat and gain muscle eating at maintenence but nothing going.

 

[rkenoke]

@hippyhappo eat clean mate. cut out as much processed food as you can. Don't kill yourself over macros. Sustainability is key

 

[aprilpm]

@rkenoke Suicide Hotline Numbers If you or anyone you know are struggling, please, PLEASE reach out for help. You are worthy, you are loved and you will always be able to find assistance.

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You are not alone. Please reach out.

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[firmamentalist]

@aprilpm Bad bot

 

[takioc]

@rkenoke superb

 

[snapdragon325]

@rkenoke Wow! Impressive

 

[floydwheel1]

@rkenoke Congrats, man!

 

[rkenoke]

@floydwheel1 Thanks! Hope you're on your BWF journey!

 

[dennyg1]

@rkenoke Wat exercise you do for abs?

 

[joshuasloth]

@dennyg1 I think it’s these exercises at the bottom. Hopefully OP has a more consolidated resource, that page is a mess.

 

[rkenoke]

@joshuasloth Here is the ab circuit I started a couple months back. I'd say do your best and keep at it!

 

[joshuasloth]

@rkenoke

 

[gingerhay]

@rkenoke I might be misunderstanding but you only did this three times a week?(!)