Hi Mike , actually its is very difficult for me to get the complete diet here in office and sometimes it becomes very difficult with colleagues to say them no for party.
Thanks for your support.I will try to diet mentioned.

I made it through day one week one of JM's 30 day shred workout. I made it 3/4 of the way through before I started to truly hate that woman.

It has been about two and a half weeks since my last post and I have gained about 4.5 lbs since then with the same fat measurements. I am really happy with my progress and hope to be about 175 by the end of February. (~167-168 at the moment) Recently I have been researching cutting diets and tips and I have a couple questions about cutting. I am about 13% body fat at the moment and my goal is to get a six pack by June, will this be possible if I start cutting in March? Should I gradually reduce my calories over a couple of weeks at the beginning of the cut?

hey mike,

i think im over with loosing excess fat, now what i want to do is to build lean muscles.

i created a new work out routine that i can do at home.

i only use dumbbells 6 and 8 kilos at the moment

ill do a split workout routine,
and 2 x 150 jumping jacks after the whole day routine

monday (chest) 3 x 8 (shoulders) 3 x 8

bench press
incline bench press
lying fly
incline fly

upright row
front raise
seated shoulder press
lateral raise

tuesday (abdominals)

weighted cruch 2 x 20
dumbbell side bend 3 x 15
bicycle crunch 2 x 20
reverse crunch 2 x 20

Hi Mike

I have following the routine as explained by you but still not being able to get rid of my stubborn jelly fat around my stomach.

Jimmy

Over two months (October 17th - December 19th) I went from 153 lbs to 163 lbs with little to no gain of fat on my chest, abdomen or thighs. I was happy with the results. I went home for Christmas break and I didn't work out. I figured when I came back on January 6th I would be around 163 still but I went down to 158. Was this just fat loss from a drop in calories over a 3 week period or can muscle really disappear that fast?

Now I have a stricter meal plan and new workout regiment. This is my meal plan:

Meal 1:
Whey Isolate (40g)
Skim Milk (1 cup)
Plain Oats (80g)
Almonds (25g)

Coming out of highschool as of last year I weighed at 217 pounds I was a heavyweight wrestler and I'm now in my second year of school. Does anyone have any good diet plans and workouts I could possibly do on a week to week basis. Btw I'm weighing at 275 pounds now. I really want to lose the weight and become toned again...

So i've done a mini bulk and now i'm gonna try to cut some bodyfat. I may want to compete in 2012... this pic was taken last night. i got loads of fat on my lower bakc. it doesnt show in the pic but its very annoying.

hi mike im 20, 5 7' ,weighing 158 pounds, right now im doing the afterburn exercise to burn my belly fat.

my exercise has 2 sets
and since i have no time to go to the gym most of the time i workout home.
30 sec. exercise(as much as i can do) 15 sec rest interval before the next one

spiderman push-up
mountain climber
russian lunge
bear crawl
burpees

and right now im having doubts if what i eat is okay like
tofu
egg white
yogurt
tuna flakes
fruits

what do you think? can you help me organize a more effective work out routine and diet plan? thanks

I'm 6' 250 pounds and would like to drop about another 50 pounds and 10% bodyfat. Workout 5-6 days per week. 3 days weight training and 3 days cardio. For cardio I mix it up on the different machines of treadmill, eliptical, stationary bike each day.

Wondering if I should do cardio after weight training? If so for how long and intensity? I have a heart rate monitor that straps to my chest. I usually measure intensity by what it reads.

What about of the off days, for how long and intensity?

Here's my current routine

Day 1