some progress pics
 

some progress pics first one is from 4 months ago, at 185 and 2nd one is most recent i have recently been doing more cardio and taking hydroxcut hardcore i get around 140g of protein and i dont want to lose more wait but i do want to get stronger !!!since taking hydroxcyt like 3 weeks ago i feel weaker now! but i could see i lost some bodyfat i think but now i will stop taking it but i want my bench to go up!! what should i do?? not gain fatt in the process:arg:http://<a href="http://img260.images...e019pf0.th.jpg[/IMG]

progress:
bench from 195 sets of 10 to::::: 215 x10 in 3 months
curling 50lbs dumbells to 55lbs
curl bar : 100lbs x10

http://<a href="http://img260.images...e019pf0.th.jpg[/IMG]

Increase your protein intake...you're not getting enough protein. You're getting maybe half of what you need............. Whenever people cut, especially when their diet is not good, they tend to lose strength.

this pic is the most recent up !!

old pic from 3 months ago!
 

anyone else with some tips?

You need to get your diet in order. At least 200-250grams a day. the only way your going to get you bench up is to first get your diet down. next you need to work on full body routines and use Deads, Squats, bench, Pullups, Rows, and shoulder press.

On a side note good job so far.. What do you legs look like, Please don't tell us you only do chest and arms.

haha no my legs r allright due to all the running from soccer all the time haha

No they're not. :)

Legs need more than just running :)