hhhhh thanks for the replies buddy , i know rookie mistakes . as for the fast fat loss i am on -1500 Kcal deficit per day and twice a day cardio so it happen quite fast until a certain point thats when i take diet brake , i am a big fan of Lyle Mcdonald work so i do it that way . You know this whole anabolic concept is new to me beside being in the iron games for 8 years. so i am sorry if i sounded too stupid 