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a few things i would like to address. 1) your body fat is probably not 8 percent. 8 percent is very low, and implies that you would be very ripped. you would not be here asking about a 6 pack if you had so little fat... especially if you eat out a lot, as you say you do. 2)...

a fitness forum is not the wrong place. : ) to get fit in the shortest possible time, you need an exercise that works your entire body. for 25 minutes, you could get a lot of bang for your buck by swimming or playing with your niece and nephew in the pool. or just by playing with them...

one set of 20 squats is not 20 sets of 1 squat.

I made an error, you only want about 60 grams of fat a day.

just do press ups on your workout days. if you exercise your chest and tris every day, they will have no time to repair themselves. this is bad.

that sounds extremely dangerous.

bodyweightx20= 130x20= 2600...... try to eat this many calories a day over 6 small meals. get it all from healthy foods= lean protein (chicken, fish, turkey), complex carbs (brown rice, oats), and lots of vegetables. if you do this for a month and notice no difference, increase the calories...

If you are want to prioritize your biceps when doing chins, isolate THEM first [not your back]. example: do a set of perfect form curls with a light/moderate weight followed immediately by chins. your back will loose some of the work, but your biceps will be smashed. Also, you state that...

31 at 190

oh ya i know that things dont exactly work out like he says. there are a ton of variables, but i love the whole "you dont really need that much" idea. i figure im going to try this for a year and see how things turn out.

heavy duty nutriotn by mike mentzer. its amazing. it has helped me realize how rediculous my eating habits were. it is a timeless read. i suggest it to anyone trying to maximize muscle gains. i have never realized how few calories and protein i actually need.

I have just been getting into jump rope hardcore. funny that i run into this post... anyways, to answer your question, bakerboy i have found that if you want to get better at skipping, just practice. I jump just high enough to allow the rope under my feet and focus on timing. also, besure...

loose skin sags.... like a pancake over your belt. not like a kinda saggy stomach. its totally limp. if its just loose skin and your bodyfat is low, you will still see your abs. Lots of guys think they have loose skin when its just fat. you would probably be surprised at how much body fat...

Its time for some new clothes. My chest is too big for a medium, and my waist is way to small for a large. what does everyone think is worse- clothes that are maybe 2 or 3 inches too tight through the chest, or those that are 4 or 6 inches too large through the waist. ladies of IM, youre...

they say you cant spot reduce. if its a small amount of fat, then getting much bigger pecs will eliminate the problem (bench press). otherwise (the quicker solution) is to eat right and do some cardio untill you shed the fat off.

Try front squats. I can go down untill my hamstrings touch my calves with barely leaning forward on front squats.

could be tendonitis. maybe youre overtraining. take it easy on the elbow for a week or two. and by take it easy i mean dont lift heavy weights with it. I felt a pain similair to what you describe half a year ago from doing skull crushers and benching too much. it developed into bursitis...

pads are for women.

I bulk over the entire winter and cut about spring so i look allright for summer.

what percent range do you want to work with certain rep schemes? [how many times should i left 90 percent of my max in a set]? id like to know this for the following rep schemes: 12 10 8 6 5 3