awesome to hear about your transformation. here is an article from layne, he is about as buff as i've seen any natural bodybuilder, and he knows his shit. I hope this helps.

http://www.bodybuilding.com/fun/layne36.htm

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.