Hi josef,,just want to say thanks for geting me the results that i wanted to get in shape,,,i have lost good amount of fat, but also kept the muscle. I know i said to you that i was going gym 4 times a week,,,but i actually only went 1 week out of the 12, as the rest i did at home using free weights and bodyweight excersizes.In fairness its the diet that really sculptures the body,,i stuck to it 90% of the time,,its demanding as food has to beprepped every day etc,but worth it in the end. #JRFresults