johnny i did arms this morning and after words i walked on the treadmill for 30 minutes. then i cam home and drank some whey isolate and waited 20 minutes then did h.i.t. cardio utilizing my pool..i did 4 laps sprinting freestyle then waited till catch my breat then repeat repeat repeat... then i ate a meal, waited an hour and a half, then i went to the gym and walked 45 mins on teh treadmill...came home and ate a meal, waited an hour and a half, then went back and walked for another 45 mins...

all this along with zero starch, lots of green veggies lots of flax seed and moderate portions of meat at every meal...