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I agree with rp. Also, it seems to be alot of sugar in your diet. Anywhere from 35 to 120 grams. I know its from milk and fruits but is still sugar. Might try cutting alot of that out too.

If your diet is in check then you can do the cardio in the morning and do your weights in the afternoon. I always workout better in the afternoon. Also, only if your worried about strength do you...

Im just starting the program. I did the chest/back workout yesterday and man its a workout. Its alot different than just pushing alot of weight, and im pretty sore. Keep me updated on your final...

What are you using to get your Bodyfat? If it is the scale it could be way off.

Hey Hit, do you still eat the same on your day off of working out but just smaller calories? Also, what type of cardio do you do? I am going to start the IF diet tomorrow. Looks like your getting...

Weight--187

Had a few too many cheats. Im going to have to get it together and stop cheating. Its crunch time. Ronto is going to win this thing.

Ronto, your lookin awesome man. Hope I can get to where you are some day. Great job.

I usually do cardio at 4 in the morning and weights at 330 afternoon. I work 7 to 3. My energy is up at both of these times. I would say just wait after a few meals to workout. That way you have some...

Ok. Here are the stats.

Weight--187
Waist--35.75

Had a bad few nights but that is ok. Did not gain any weight. Hopefully I will be down around 182 or 3 next weigh in.

Ill post my stats tomorrow. The Kanson, You are doing freakin awesome. Keep up the great work. Everybody is looking great on here.

I would like to know too. I read somewhere that if you sit in the sauna for 10 to 15 minutes after you workout, the muscles that had been worked will grow a little faster. I guess it may be cause the...

If you guys could give me your opinion as to what my bf is, i would greatly appreciate it. I am 188 lbs. I am trying to get down to 8% by end of November. Any thoughts?

From what my doc said, you should be fine. I have a stocking job, so i am moving all the time.

The pain was only bad the first couple of days. But I tried to get out of bed myself about a week or so later, and it felt like i ripped my belly button out. Other than that it was not bad. The cost...

So, does everyone think i am at 14% bf. I used to weigh 287, so i have a little more skin around my chest, arms, and lower back. I had a tummy tuck to get rid of the skin on my stomach. I got around...

Ok. Here is my weight and stats for this weigh in.

Weight---187
Waist----35.75
Bodyfat--12%


Hope everyone is doing good. Im going to step up the cardio in a few weeks.

IMO, if you have good form and your chest is sore the next day, then keep doing it. If your tris are more sore than chest, then do the flyes to make the chest work harder than your tris. I know...

if u are new to lifting and working out, then you can probably just eat ur mantainence cals and just create the cal deficit by doing cardio. and as far as the weights, almost anything will help if u...

Well, just to show that i have been doing my cardio, ill put a pic in. Im down to 189, thats two pounds for this week. Going to up my cardio in about one month. Well, hope everyone is doing good.

Man, looking great. Your deffinately going to win this one. Ill be there cheering you on. Hey, do you know if i need to buy tickets the day before or the day of and what time do i need to get there?...