39 year old male. Living in South Africa.
5 times a week in the gym and like doing small marathons (21 km)
Goals and motivation
1) wants to slim down around my waist area .currently have only a 4 pack😞
2) Want to decrease my body fat % to below 10%. Currently 12.4%
3) increase my strength
4) increase upper body muscles
5) quite smoking and drinking and eat healthy