hello guyz just came back from workout...today was ,last workout for the week it was the 1st think in the morning before the meal i did 3 supersets chest/back+some abs and then 30 min cardio whole thing took be about 1hour and 20mins and i have enought strengh and pumps too 1st week was pretty good dite changed and i am about -0.7kg...so keep go on hard team and do our best !!!