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I've found it best to just weigh every morning and look at the trend over time. My weight can fluctuate 0-3lb for any number of reasons day to day.

If your bf% is truly low enough and you don't see the definition you want you'll have to keep developing them until they pop

"Abs are made in the kitchen"

EC stack for sure. The only issue is EXTREME cardio is not recommended while on ec. Insanity may qualify depending how hard she's pushing herself.

please read:
http://www.hotnfit.com/ecstack.htm

i had the same problem, constantly starting over tellin myself i would keep it goin this time...

honestly i just kept tryin til it stuck. i think summer and going to the beach, and things of that...

these are solid products, in my opinion(animal pak is good, but i prefer 1 simple pill):

Optimum Nutrition OptiMen
NOW- Adam
Controlled Labs- Orange Triad

i took orange triad because of the...

ie, spelnda. so your 1tbsp serving has barely any calories.

No. If youre eating the caloric equivalent of each, then the only thing different would be the macros/micros, but only slightly.

beef jerky, south beach diet high protein granola bars(i love these), protein shakes(take powder, prepare when needed), fruit, pb sammich

also, i fill a thermos with kefir every night and put it...

whey, eggs, cottage cheese

Generally speaking, a good starting point is to do this:

either use some kind of daily caloric expendature calculator online or start at some number like 2000 calories a day.

Build a diet that...

i like this guy

breakfast:
shake made w/ kefir, vanilla whey, frozen mixed berries

snack:
Kashi Trail Mix Granola Bar

lunch:
pasta made w/barilla "plus" noodles, light ragu sauce, and 90/10 rinsed hamburger...

I completely agree, the day after an awesome leg workout I am damn near limping around the office. Feels good man

afaik the water soluble vitamins cannot be stored in the body so if you dont need em you just piss em out. i believe in the morning noon night thing myself. been takin em like that forever

Looks good to me, if you specifically want back/glutes i would throw squats in there somewhere.

What is your actual work/sleep/workout schedule?

Only an uninformed person would do this. Did you read the other posts in this thread?

when i weighed 230 i did 180-200g per day and didnt see any strength loss.

lift day 1: high carb
lift day 2: low carb
off day: no carb

whatever lift day you consider harder/more taxing on your body do on the high carb day.

rinse repeat