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@basicsacademy Post your diet + weights of the food for the last two weeks. Post your workouts for the last two weeks. If you can't do that then do it to establish a baseline. I bet you aren't hitting those numbers. Abs are a function of bodyfat% EDIT: Ran your TDEE numbers. You are between...

@kdhcpeace I average probably 30 strokes per minute during the beginning and middle and then pick up the pace to close 100 strokes at the end of a session. When I was a teenager, I often had 5 sessions a day. Now that I'm older with a touch of Grey, I might only do it once or twice a day.

@dave833 Push Bench- Normal 3x10 Over Head Shoulder Pressl 3x10 Bench Incline 3x10 Dumbell Side Raises 3x10 Dumbell Front Raises 3x10 Rope Pushdowns 3x10 Overhead Tricep Extension 3x10 Shrugs 3x10 dumbell flies 3x10 dumbell bench 3x10 Pull Dead Lift Barbell Row 3x10 Lat Pulldown...