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Adequate protein is necessary for what you are aiming to do(like others have mentioned..read the stickies) but the source is up to you. Remember though that it is a protein supplement <- keyword...

Can you post a pic? Would be cool to see as reference. Also, I have taken the bodpod test before. Supposedly it has at most +/-2% error rating, but I remember them telling me to relax and breath...

I think 21% is too high. I would say 18% at most. Were you doing some heavy ab workouts before taking the pics? Also, do you have some unflexed ab pics. You might get better estimates if you include...

18?? Not sure how you get that. I would say in the range of ~23...

Interesting. Thanks for the info! I knew that a lb of fat was really like 4k calories but didn't realize the fat tissue also had LBM(thought the only other component was water).

What if your body never had muscle to memorize loljk.

ahh, didn't even think about that. Good point. It's very misleading. I need to do more research on this subject. It baffle's me that a person slugging around 20% bodyfat(with plenty of fat stores to...

Lifted here and there for the past 6+ months...but I've been on an actual structured lifting program(rippetoe's ss) for 6 weeks now. And the program introduced me to squats & deadlifts...and now I'm...

chicken breast, broccoli and toast.........................preferably served with the finest french chateau d'louise merlot..1909..but i'll settle for a cup of milk

On you, yes. You and I are pretty much the same height. So let me draw you a picture. Imagine a extra large order of mcdonald's fries(super-sized) and another extremely small happy meal french fry...

LOL. the ultimate sabotage.

Keep in mind it's rare for 100% of the weight loss to be strictly from fat while losing 2 lbs a week at your size. Very difficult, if not impossible, to do but make sure you have a strong lifting...

It will help you maintain as much muscle as you can which is a good thing. You want as much of the weight loss to come from fat as possible. I actually had similar stats to you when I did my big drop...

20-22%

There is no product that will make them completely disappear. Not cocoa butter, laser treatment, etc. However, the fitter you are, the less noticeable they get. Which should give you even more...

Yeah man you are nowhere near skinnyfat. You are looking more skinnysolid lol. But yeah I say slow bulk as well.

Man this is def motivates me. Excellent job man. Can you be a little more specific on the type of exercises(reps/sets) you did for each workout you did each day? I'm def curious like everyone else...

LOL! I was the same way man. When I dropped from the high 190's to 150's, I could not stop looking at the veins in my arm when I crossed a mirror. Now it's the vascularity in my upper arms(vein in...

I'd say 22-23% and like everyone else is saying...you def have a nice platform of muscle. Not sure what your goals are, but if you cut down about ~22-25 lbs of fat and you will be looking real good.

First off let me just kindly remind/inform you that toning=burning fat :). Both of these workouts are pretty different though. The heavy bag is more of an interval training(working our arms/back/etc)...