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Hey guys, its been a while since I've been here, been injured off and on, I've maybe lost a little bit more weight, and gained alot more of muscle. I will go and post a few new pics when I can...

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230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

Give Blood, Play Rugby!

Darn, hit enter, I am now about 198 pounds and 19 percent bf, I maybe gained a little from lifting weights cuz when you lift and gain mucscle, you gain fat as well. So what would you guys say I should go and do to get down to 10 percent by or around the beginning of March...

As far as what I eat, I wake up, and eat half a cup of oat-meal, maybe a cup of soy milk, about 3 hours later, I have a little bit of meat with bread (or fruit like some grapes or grape-fruit). Then I have lunch with a cup of rice, and maybe a cup or two of green-tea, with a little bit of meat, then 3 hours later, more protein and veggies, a little bit of carbs, like wheat bread. Then for dinner, another 3-4 hours later, I have some meat and veggies.

I've stuck with this and maybe cheat every week one or two meals, sometimes I cheat every other week or two weeks and such. I've been doing a little bit of running, maybe 2-3 times a week, since its near rugby season, I have been running alot this last two weeks, alot of sprinting mostly, but I've been doing the 5x5 program for the last 3 weeks and am gaining my strengh back alot.

So what would you guys say I should do? Or change, I feel I am losing maybe half a pound a week, rather, I wish I would lost 2-3 pounds a week. I know I only need to shed another 20 pounds...