razuel
Senior Member
- Joined
- Jun 23, 2007
- Messages
- 253
- Reaction score
- 1
Thanks very much everyone who commented on my previous thread here,
http://styleforum.net/showthread.php?t=42764
Your comments have really inspired me to push even harder.
I've gotten a lot of requests for more information and I've been emailing people this big long writeup I did for this transformation contest that I won. I got a request to post it on the forum, so I'm going to edit it for this forum and put it here. It's very long, but covers my diet, workout, and tons of advice/suggestions for everyone. To those of you who I have already emailed with this, I've added quite a bit of stuff.
Here are the pictures again (with one new one), I also have a shirtless one available if you PM me, don't really want to post it for the whole world to see.
http://img74.imageshack.us/img74/9645/55534062ud8.jpg
http://img74.imageshack.us/img74/8070/58324653eg8.jpg
http://img508.imageshack.us/img508/5066/49497091ir4.jpg (I know I know, mall brand-- my style steadily got better too)
------
Stats
----------
Weight before - 300
Weight after - 195
Blood pressure before - 170/90
Blood pressure after - 115/75
Waist before - 40
Waist after - 31/32
Max bench before - 115 x 8
Max bench after - 165 x 8 (yes, I actually got stronger while losing weight!)
Why I got started
------------------
As a kid I was always a little chubby because I ate so horribly, but was very active outdoors and in sports so it was never much of an issue. Come high school, I became terribly addicted to computer games and spent all day long sitting in a chair and eating mindlessly. I quit playing sports, stopped hanging out with friends, and before I knew it ballooned up to 300 pounds. I never even realized just how fat I was. It wasn't until I met a certain girl that I knew I had to change myself if I ever wanted a chance to be with her or any woman that I wanted for that matter. I had always dreamed of being that guy that got girls, but it was only a dream at the time.
On top of wanting to be more attractive to the opposite sex, my blood pressure sky rocketed and I was put on blood pressure medication. It was expensive and dangerous. It was near the end of my senior year in high school and I didn't want to go to college a fat pig; I knew it was time to get started.
How I did it
--------------
It all started on a stationary bike my dad bought me in my basement. I started out with 10-15 minutes a day and worked my way up to 45 minutes.
Eventually I joined the YMCA that my dad was already a member of and began lifting weights. After some time I added jogging on the treadmill to my routine and discovered HIIT soon after. HIIT really pushed me forward fast, it was very beneficial to my fat loss.
More about HIIT from pm with someone--
Next to motivation, knowledge is your most useful tool in your transformation. I found out how many calories I should be eating a day to lose weight and then kept track of everything that I put into my body.
There are great web sites online like fitday.com to help you keep track of this.
I also made sure to take a progress picture every month or so. I'd compare it to my previous photo and use that as motivation to keep going. The entire transformation took a little over a year.
What supplements I took
--------------------------
In the beginning the only supplement I took was whey protein. I can't stress enough how beneficial whey protein is. It's high quality protein in powder form so it can easily be mixed into shakes and drank. Two scoops and you have 40 of your daily protein grams right away. It comes in great tasting flavors and is fairly cheap. But be careful not to rely on it too much. The majority of your calories should come from natural foods. It's called a supplement for a reason.
Eventually I decided to get some cellmass creatine. This was very beneficial to maintain the muscle I had. In my stats you'll notice I did gain strength, but the vast majority of it was newbie gains. After my newbie gains I did increase strength a little still, but I was maintaining mostly.
I tried fat burners like melting point, but didn't see enough results to stay on it. I also tried lipo 6 and did notice some change, but caffeine did the same thing pretty much. I drank a lot of black coffee and put coffee grains in my protein shakes to help boost my metabolism.
I also drank a lot of green tea (3+ cups a day), took NOW fish oil pills, and an NOW adam multi vitamin. Green tea and fish oil are very beneficial for many things, read up on them.
I use whatever whey I can get my hands on now, but have found that ON 100% chocolate whey tastes the best. I've also used NOW's chocolate whey, but hated the taste. But it is an all natural whey, which is nice.
I took syntrax matrix 5.0 chocolate casein protein before bed too.
Sample diet
-------------
I'm a very picky eater, so the foods I came up with were very geared towards my plain tastes.
8 am - cup of black coffee, 2 egg whites + 1 full egg (scrambled and put into a whole wheat tortilla that I cooked on the skillet with olive oil),
1/2 cup of fat free cheddar cheese, crushed red pepper, 1 cup of skim milk, piece of 85% cocoa dark chocolate
10:30 am - piece of flax seed bread with 1/2 cup of fat free cheddar cheese baked in the oven
12:00 pm - scoop of creatine in water, post workout shake: 2 scoops of chocolate whey, 1 tbsp of natural peanut butter, half a banana, 1 cup of skim milk, crushed iced, and instant coffee grains
3:00 pm - homemade healthy pizza: 2 whole wheat pitas with fat free mozzarella cheese, a little bit of sauce, and turkey pepperoni on top of it baked in the oven
6:30 pm - 6 oz of lean steak and a couple cups of raw spinach
9:30 pm - before bed protein shake: 1 scoop of casein protein and 1 cup of skim milk
Throughout the day I took my vitamins, fish oil, and drank lots of water and hot green tea. You'll notice that I eat little to no carbs after 5 pm or so; this is because all of my energy expenditure is more or less over with for the day so those carbs would be stored as fat. Of course, with all the different methods I used to boost my metabolism from caffeine and eating 6 small meals a day to HIIT and weight lifting-- I should be burning all day and night long. But to play it safe, eat proteins and fats at night only. You'll notice I had casein protein before bed. There are two types of protein, whey protein and casein. Whey absorbs fast (best for right after your workout so it gets to your muscles quickly) and casein absorbs slow (best in morning for steady supply throughout the day or at night to feed your muscles while you sleep). Casein protein is found in dairy products like milk and cottage cheese. You can also buy casein protein powders.
The idea behind this diet is to supply my body with a steady stream of protein, slow burning carbs (whole wheat), and healthy fats. This ensures that my muscles get all the protein they need to repair themselves throughout the day from my weight training sessions. It's important to get at least 1 gram of protein per pound of body weight. So a 200 pound person should get 200 grams of protein a day. A good place to start with your diet is 40% protein, 40% carbs, and 20% healthy fats. This means on a 2,000 calorie diet, 800 calories would come from protein, 800 from carbs, and 400 from fats. To figure out how many calories you should consume a day, there are calculators that can help you estimate like this one here,
http://www.freedieting.com/tools/calorie_calculator.htm
A good general rule is to find out how many calories you need to maintain weight and subtract 500 from that to lose weight or add 500 to gain weight. If you're trying to add on muscle, it would be beneficial to up your protein intake to 1.5-2 grams per pound of body weight.
In short, you need to become a calorie counter. Keep track of everything.. fitday.com can help immensely with this. How much you eat is important, but what you eat is more important. You need to eat the right foods. Research. Google is your friend. Bodybuilding.com has a huge archive of articles on nutrition that you should begin reading immediately! Also, make sure to read labels. Look for protein rich foods with little fat. When buying breads or other wheat products, read the ingredients and look for 100% whole wheat as the first ingredient. Companies like to try and trick you by calling it 100% whole wheat on the title, but the actual ingredient is stone ground wheat or something like that. Don't be fooled. Healthy omega 3 fats are great. Fats from nuts like almonds, walnuts, and fats from fish, NATURAL peanutbutter, olive oil, etc.. are great healthy fats.
Sample workout
---------------
My program changed a lot depending on my schedule. I tried to change my program every few months to keep my muscles guessing too. I've done 3 day splits, upper/lower body splits, and full body splits.
I like full body splits for cutting because it tears a lot of muscle down at once and really promotes fat loss in recovery and releases a lot of testosterone. My goal when cutting wasn't to build muscle, it was to burn calories. By pushing my entire body as hard as I could, I maintained muscle and burned a ton of calories throughout the week. I'm a big advocate of compound movements that require many muscles in your body to work at once.
A sample week of my current (full body split) consists of--
*reps per set listed after exercise
Monday - bench press (8, 6), dips (10, 8), dumbbell shoulder presses (8, 6), lateral raises (8, 6), bent over barbell rows (8, 6), pull ups (until failure), squats (10, 8, 6), dead lifts (10, 8, 6)
10 minutes of HIIT after weights
Tuesday - leg raises, decline sit ups with weight resistance, and hyper extensions. Sets vary depending on how I'm feeling about my core workout.
10 minutes of HIIT followed by 20 minutes of moderate jogging or elliptical machine cardio after ab/lower back workout
Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday and Sunday I either rest 100% or do cardio if I'm up to it. Keep in mind that I had a lot of fat to spare so this amount of cardio is acceptable. Without a lot of excess fat stores, too much cardio will burn much needed muscle mass. I was also blessed with great genetics with my muscles.
Note: I don't like to isolate my biceps.. They get worked plenty through other exercises I do. I change up what exercise I do for my shoulders and chest throughout the week to keep my muscles guessing.
Suggestions for others
------------------------
My dream of being 'that guy who could get women' has come true.
Losing this weight has changed my life in so many ways. Most importantly my health is better, my confidence sky rocketed, girls find me attractive, and I have a better outlook on life in general. I'm a much harder worker in all aspects of my life now. I have more energy and have a much better relationship with my friends and family because of it.
More important than any other piece of advice I can give is to get started.
It doesn't matter what you do to start, just start. You don't have to wait until you get that gym membership, or wait until after the holiday, or wait until you move to your new house. Just get off your ass and do something with your body. Get it moving. At the end of the day you're either going to look back and say 'I could have done this' or you're going to say 'I did this'. Take nike's slogan to heart, just do it.
Don't lose faith. The task ahead of you may seem huge and there may be times when you don't see any results at all, but you need to keep at it.
One day I was 300 pounds, then all of a sudden I was 195. I thought I'd never be able to do it, but I just kept pushing myself day in and day out and picking myself back up when I fell down-- before I knew it I had done it.
Motivation is huge. Find that one thing that's going to get you through your workout and think about it throughout the whole workout. Whether it's the woman you want, the body you want, or the lifestyle you want; just keep picturing it in your head.
Motivation can only take a person so far. There's a point where it needs to become routine. Don't think about working out, just do it. Don't think about whether you want to have a candy bar or a chicken breast, just eat the damn chicken breast. It needs to become implanted into your brain so that the cravings don't become an issue. It's not a temporary thing, it's a lifestyle change. You need to change the way you think completely otherwise when you're done you'll go right back to where you started. It's not just a diet, it has to become your lifestyle. Learn to love it. Learn to make healthy foods that you can tolerate. Experiement with things, search the grocery stores.
When you do mess up, don't let it be the end of your world. I fell off the wagon more times than I can count. In the beginning I'd eat a horrible meal and it'd mess up the rest of the day, which in turn messed up the rest of the week. Over time the amount of time it took to recover became less and less until it got to the point where a cheat meal wasn't an issue. If I wanted to eat a burger and fries I'd eat it, because later that day I'd be back on track and I wouldn't miss any workouts. I tried being 100% perfect with my diet all the time, but that's not practical for most people. You have to train yourself to be okay with messing up sometimes and getting back on track when you do cheat a little.
As I said before, knowledge is one of your best weapons. Educate yourself on what exercises to do, when to do them, what foods to eat, when to eat them, etc. I spent all of my free time on web sites just reading and learning as much as possible. It's not just a tool to help your diet and workouts, by enveloping yourself within this healthy mindset, you're more likely to keep at it. Rather than sitting around watching tv and thinking about junk food, I would read various articles and think about my next workout. Let it consume your mind, at least long enough to get yourself going. I obsessed over health for a long time to make sure that I didn't lose sight of my goal.
Which brings me to my next piece of advice. Make goals. Don't just workout blindly, have a goal in mind. Have something that you're working for. Make it something short term that you can obtain. Trying to lose 2 pounds a week is a great goal to work towards. Knowing that you're going to step on that scale in a week and want to see it 2 pounds less is a great piece of motivation to help you push yourself further.
Stay active. Your workouts and diet are obviously very important, but being active throughout the day will help an immense amount. Take the stairs at the mall instead of the escalator. Take the long walk home. Go outside and play a game of basketball with your friend. Take your dog for a walk. You get the idea, just keep your body moving.
That's it for now! Stay strong. Keep your mind focused. And don't give up. Before you know it, you'll be writing your success story. Let me know if anyone has any questions, more than happy to help. Right now I'm working on putting on muscle, so I have a lot of knowledge on that as well.
http://styleforum.net/showthread.php?t=42764
Your comments have really inspired me to push even harder.
I've gotten a lot of requests for more information and I've been emailing people this big long writeup I did for this transformation contest that I won. I got a request to post it on the forum, so I'm going to edit it for this forum and put it here. It's very long, but covers my diet, workout, and tons of advice/suggestions for everyone. To those of you who I have already emailed with this, I've added quite a bit of stuff.
Here are the pictures again (with one new one), I also have a shirtless one available if you PM me, don't really want to post it for the whole world to see.
http://img74.imageshack.us/img74/9645/55534062ud8.jpg
http://img74.imageshack.us/img74/8070/58324653eg8.jpg
http://img508.imageshack.us/img508/5066/49497091ir4.jpg (I know I know, mall brand-- my style steadily got better too)
------
Stats
----------
Weight before - 300
Weight after - 195
Blood pressure before - 170/90
Blood pressure after - 115/75
Waist before - 40
Waist after - 31/32
Max bench before - 115 x 8
Max bench after - 165 x 8 (yes, I actually got stronger while losing weight!)
Why I got started
------------------
As a kid I was always a little chubby because I ate so horribly, but was very active outdoors and in sports so it was never much of an issue. Come high school, I became terribly addicted to computer games and spent all day long sitting in a chair and eating mindlessly. I quit playing sports, stopped hanging out with friends, and before I knew it ballooned up to 300 pounds. I never even realized just how fat I was. It wasn't until I met a certain girl that I knew I had to change myself if I ever wanted a chance to be with her or any woman that I wanted for that matter. I had always dreamed of being that guy that got girls, but it was only a dream at the time.
On top of wanting to be more attractive to the opposite sex, my blood pressure sky rocketed and I was put on blood pressure medication. It was expensive and dangerous. It was near the end of my senior year in high school and I didn't want to go to college a fat pig; I knew it was time to get started.
How I did it
--------------
It all started on a stationary bike my dad bought me in my basement. I started out with 10-15 minutes a day and worked my way up to 45 minutes.
Eventually I joined the YMCA that my dad was already a member of and began lifting weights. After some time I added jogging on the treadmill to my routine and discovered HIIT soon after. HIIT really pushed me forward fast, it was very beneficial to my fat loss.
More about HIIT from pm with someone--
In the beginning my diet simply consisted of what I considered healthy, which I found later consisted of far too many carbs and not nearly enough protein; and in turn not enough calories. Thanks to the internet I was able to do research and gain a great deal of knowledge on what foods to eat, when to eat them, etc.. I owe a great deal of credit to the internet for my success. If not for the information I found on various web sites, it would have either taken much longer or I would have lost my way and never made it this far.
Next to motivation, knowledge is your most useful tool in your transformation. I found out how many calories I should be eating a day to lose weight and then kept track of everything that I put into my body.
There are great web sites online like fitday.com to help you keep track of this.
I also made sure to take a progress picture every month or so. I'd compare it to my previous photo and use that as motivation to keep going. The entire transformation took a little over a year.
What supplements I took
--------------------------
In the beginning the only supplement I took was whey protein. I can't stress enough how beneficial whey protein is. It's high quality protein in powder form so it can easily be mixed into shakes and drank. Two scoops and you have 40 of your daily protein grams right away. It comes in great tasting flavors and is fairly cheap. But be careful not to rely on it too much. The majority of your calories should come from natural foods. It's called a supplement for a reason.
Eventually I decided to get some cellmass creatine. This was very beneficial to maintain the muscle I had. In my stats you'll notice I did gain strength, but the vast majority of it was newbie gains. After my newbie gains I did increase strength a little still, but I was maintaining mostly.
I tried fat burners like melting point, but didn't see enough results to stay on it. I also tried lipo 6 and did notice some change, but caffeine did the same thing pretty much. I drank a lot of black coffee and put coffee grains in my protein shakes to help boost my metabolism.
I also drank a lot of green tea (3+ cups a day), took NOW fish oil pills, and an NOW adam multi vitamin. Green tea and fish oil are very beneficial for many things, read up on them.
I use whatever whey I can get my hands on now, but have found that ON 100% chocolate whey tastes the best. I've also used NOW's chocolate whey, but hated the taste. But it is an all natural whey, which is nice.
I took syntrax matrix 5.0 chocolate casein protein before bed too.
Sample diet
-------------
I'm a very picky eater, so the foods I came up with were very geared towards my plain tastes.
8 am - cup of black coffee, 2 egg whites + 1 full egg (scrambled and put into a whole wheat tortilla that I cooked on the skillet with olive oil),
1/2 cup of fat free cheddar cheese, crushed red pepper, 1 cup of skim milk, piece of 85% cocoa dark chocolate
10:30 am - piece of flax seed bread with 1/2 cup of fat free cheddar cheese baked in the oven
12:00 pm - scoop of creatine in water, post workout shake: 2 scoops of chocolate whey, 1 tbsp of natural peanut butter, half a banana, 1 cup of skim milk, crushed iced, and instant coffee grains
3:00 pm - homemade healthy pizza: 2 whole wheat pitas with fat free mozzarella cheese, a little bit of sauce, and turkey pepperoni on top of it baked in the oven
6:30 pm - 6 oz of lean steak and a couple cups of raw spinach
9:30 pm - before bed protein shake: 1 scoop of casein protein and 1 cup of skim milk
Throughout the day I took my vitamins, fish oil, and drank lots of water and hot green tea. You'll notice that I eat little to no carbs after 5 pm or so; this is because all of my energy expenditure is more or less over with for the day so those carbs would be stored as fat. Of course, with all the different methods I used to boost my metabolism from caffeine and eating 6 small meals a day to HIIT and weight lifting-- I should be burning all day and night long. But to play it safe, eat proteins and fats at night only. You'll notice I had casein protein before bed. There are two types of protein, whey protein and casein. Whey absorbs fast (best for right after your workout so it gets to your muscles quickly) and casein absorbs slow (best in morning for steady supply throughout the day or at night to feed your muscles while you sleep). Casein protein is found in dairy products like milk and cottage cheese. You can also buy casein protein powders.
The idea behind this diet is to supply my body with a steady stream of protein, slow burning carbs (whole wheat), and healthy fats. This ensures that my muscles get all the protein they need to repair themselves throughout the day from my weight training sessions. It's important to get at least 1 gram of protein per pound of body weight. So a 200 pound person should get 200 grams of protein a day. A good place to start with your diet is 40% protein, 40% carbs, and 20% healthy fats. This means on a 2,000 calorie diet, 800 calories would come from protein, 800 from carbs, and 400 from fats. To figure out how many calories you should consume a day, there are calculators that can help you estimate like this one here,
http://www.freedieting.com/tools/calorie_calculator.htm
A good general rule is to find out how many calories you need to maintain weight and subtract 500 from that to lose weight or add 500 to gain weight. If you're trying to add on muscle, it would be beneficial to up your protein intake to 1.5-2 grams per pound of body weight.
In short, you need to become a calorie counter. Keep track of everything.. fitday.com can help immensely with this. How much you eat is important, but what you eat is more important. You need to eat the right foods. Research. Google is your friend. Bodybuilding.com has a huge archive of articles on nutrition that you should begin reading immediately! Also, make sure to read labels. Look for protein rich foods with little fat. When buying breads or other wheat products, read the ingredients and look for 100% whole wheat as the first ingredient. Companies like to try and trick you by calling it 100% whole wheat on the title, but the actual ingredient is stone ground wheat or something like that. Don't be fooled. Healthy omega 3 fats are great. Fats from nuts like almonds, walnuts, and fats from fish, NATURAL peanutbutter, olive oil, etc.. are great healthy fats.
Sample workout
---------------
My program changed a lot depending on my schedule. I tried to change my program every few months to keep my muscles guessing too. I've done 3 day splits, upper/lower body splits, and full body splits.
I like full body splits for cutting because it tears a lot of muscle down at once and really promotes fat loss in recovery and releases a lot of testosterone. My goal when cutting wasn't to build muscle, it was to burn calories. By pushing my entire body as hard as I could, I maintained muscle and burned a ton of calories throughout the week. I'm a big advocate of compound movements that require many muscles in your body to work at once.
A sample week of my current (full body split) consists of--
*reps per set listed after exercise
Monday - bench press (8, 6), dips (10, 8), dumbbell shoulder presses (8, 6), lateral raises (8, 6), bent over barbell rows (8, 6), pull ups (until failure), squats (10, 8, 6), dead lifts (10, 8, 6)
10 minutes of HIIT after weights
Tuesday - leg raises, decline sit ups with weight resistance, and hyper extensions. Sets vary depending on how I'm feeling about my core workout.
10 minutes of HIIT followed by 20 minutes of moderate jogging or elliptical machine cardio after ab/lower back workout
Wednesday - repeat Monday
Thursday - repeat Tuesday
Friday - repeat Monday
Saturday and Sunday I either rest 100% or do cardio if I'm up to it. Keep in mind that I had a lot of fat to spare so this amount of cardio is acceptable. Without a lot of excess fat stores, too much cardio will burn much needed muscle mass. I was also blessed with great genetics with my muscles.
Note: I don't like to isolate my biceps.. They get worked plenty through other exercises I do. I change up what exercise I do for my shoulders and chest throughout the week to keep my muscles guessing.
Suggestions for others
------------------------
My dream of being 'that guy who could get women' has come true.
Losing this weight has changed my life in so many ways. Most importantly my health is better, my confidence sky rocketed, girls find me attractive, and I have a better outlook on life in general. I'm a much harder worker in all aspects of my life now. I have more energy and have a much better relationship with my friends and family because of it.
More important than any other piece of advice I can give is to get started.
It doesn't matter what you do to start, just start. You don't have to wait until you get that gym membership, or wait until after the holiday, or wait until you move to your new house. Just get off your ass and do something with your body. Get it moving. At the end of the day you're either going to look back and say 'I could have done this' or you're going to say 'I did this'. Take nike's slogan to heart, just do it.
Don't lose faith. The task ahead of you may seem huge and there may be times when you don't see any results at all, but you need to keep at it.
One day I was 300 pounds, then all of a sudden I was 195. I thought I'd never be able to do it, but I just kept pushing myself day in and day out and picking myself back up when I fell down-- before I knew it I had done it.
Motivation is huge. Find that one thing that's going to get you through your workout and think about it throughout the whole workout. Whether it's the woman you want, the body you want, or the lifestyle you want; just keep picturing it in your head.
Motivation can only take a person so far. There's a point where it needs to become routine. Don't think about working out, just do it. Don't think about whether you want to have a candy bar or a chicken breast, just eat the damn chicken breast. It needs to become implanted into your brain so that the cravings don't become an issue. It's not a temporary thing, it's a lifestyle change. You need to change the way you think completely otherwise when you're done you'll go right back to where you started. It's not just a diet, it has to become your lifestyle. Learn to love it. Learn to make healthy foods that you can tolerate. Experiement with things, search the grocery stores.
When you do mess up, don't let it be the end of your world. I fell off the wagon more times than I can count. In the beginning I'd eat a horrible meal and it'd mess up the rest of the day, which in turn messed up the rest of the week. Over time the amount of time it took to recover became less and less until it got to the point where a cheat meal wasn't an issue. If I wanted to eat a burger and fries I'd eat it, because later that day I'd be back on track and I wouldn't miss any workouts. I tried being 100% perfect with my diet all the time, but that's not practical for most people. You have to train yourself to be okay with messing up sometimes and getting back on track when you do cheat a little.
As I said before, knowledge is one of your best weapons. Educate yourself on what exercises to do, when to do them, what foods to eat, when to eat them, etc. I spent all of my free time on web sites just reading and learning as much as possible. It's not just a tool to help your diet and workouts, by enveloping yourself within this healthy mindset, you're more likely to keep at it. Rather than sitting around watching tv and thinking about junk food, I would read various articles and think about my next workout. Let it consume your mind, at least long enough to get yourself going. I obsessed over health for a long time to make sure that I didn't lose sight of my goal.
Which brings me to my next piece of advice. Make goals. Don't just workout blindly, have a goal in mind. Have something that you're working for. Make it something short term that you can obtain. Trying to lose 2 pounds a week is a great goal to work towards. Knowing that you're going to step on that scale in a week and want to see it 2 pounds less is a great piece of motivation to help you push yourself further.
Stay active. Your workouts and diet are obviously very important, but being active throughout the day will help an immense amount. Take the stairs at the mall instead of the escalator. Take the long walk home. Go outside and play a game of basketball with your friend. Take your dog for a walk. You get the idea, just keep your body moving.
That's it for now! Stay strong. Keep your mind focused. And don't give up. Before you know it, you'll be writing your success story. Let me know if anyone has any questions, more than happy to help. Right now I'm working on putting on muscle, so I have a lot of knowledge on that as well.
![icon_gu_b_slayer[1].gif](https://www.styleforum.net/images/smilies/icon_gu_b_slayer[1].gif){kind=icon}
