After years of discovering the program and following the principles, I will try to stick to it now as closely as I can. I dropped the gym for 1 year while I was in Germany, lost about 10 kg (that is about 25 pounds) there - lots of fat (around 3 inches) but some muscle too. In Germany the food is crap. Now I am about 84 kg (185 lbs), with some layer of fat to go. Goal: fat loss, I want to have visible abs. I haven't measured my bodyfat but should be around 12-15%. Workout approach: as in "Simplify and Win". Workout A Squat Pull Ups Dips Mil. Press abs B Squat Deadlift Bench Press Mil. Press abs during 10's and beginning 5's I will do some arm isos Diet approach: Intermitent Fasting on non workout days, carbs being only low carb fruits and vegetables, and on workout days only fruits and vegetables and after workout some fiber rich carb (oatmeal or full wheat bread). I will do Cardio after workout, progressing every weak. I will walk a lot on not workout days (around 3 hours). That's it for now. Yesterday's workout: (22/10/09) Squat 2x15x10kg Pull Ups on gravitron machine 2x15x13 plates Dips gravitron 2x15x13 plates 1 set of abs 20 min. cardio PS: The weights are in Kilos. Don't look down my punny little weights, I am kinda week You are all welcome to come to my journal and comment !