I read the first five pages last night. I decided to change my routine becuase of page one. I drank a smoothie (blueberry, strawberry, yogart, acacia, water) about a 1/2 before I went to the gym. Decided not to use the jet fuel (again fromt his thread). I did a 5 min hi intensity run on the tread mill then tried to do all the bench press machines (all are incline, very limited). I put the 4 45lb plates on and couldn't budge it.
It does not work for me. Am I not understanding what you wrote correctly? 
Normally I take 2 jet fuel and one glass of water when I first wake up then strait to the gym. I do a 1/2 hour of cardio then wieghts. Normally I can do the 4-45's for two sets then pyramid down to exhaustion. Then another 1/2 hour of cardio. Go strait home and make my smoothie but normally with vanilla soy milk and maybe add a banana. About three hours later I eat cod or orange roughy, brown rice, veggies and salad with atable spoon or blue cheese as a treat.
I was stuck for years thinking I was eating healthy as I ate (breaded) fish and chicken sandwhiches (fast food), never used mayo on my own sandwhiches (but did use cheese), lean steaks etc. After testing high colesterol and LDL or something I changed to the diet above and only drink water or black tea (no more soda or juice). I no longer eat or drink anything from a cow. FOr red meat I eat Buffalo or Elk. I finally broke through and have gone from 204lbs to 197.5 (fluctuates though) in the past 6 or 7 weeks. My body fat finally went from 25.7% down to 24.2% (also fluctuates). My nutrtionist at Keiser told me to cut down to 1500 cal/day and when I did that I gained fat and lost muscle. I am no longer counting calaries but if I did I would say 2k-2500cal/day. I can not easily eat every three hours but I try to do 4 meals even if one is trail mix and water or a grapefruit.
My goal is to
reduce down to 15% bf and gain muscle mass (not loose it). I don't necessarily have to go down to 180lbs but 15% max is my main goal. Any help you can provide would be greatly appreciated!!!
Oh yeah, I do have recovery issues. Normally I can only work out twice a week and my arms only once or once every other week. I get extreme pain from biceps and after a workout I can not stretch my arms out they stay bent. I have been take suppliments to help with the recovery.
<message edited by goracer on Friday, June 19, 2009 4:03 PM>