its a fairly nice Digital scale

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I workout 6 days a week.

I don't have a set routine, as inconsistensy is the key to bulking - else your muscles become efficient at a certain exersize - read that in Men's Health magazine

I usually do do chest/tri workout one day, then back/bicep the next. After lifting for an hour or so, I will do cardio at least 5 days a week. Usualy involves running 2-3 miles, or hop on an eliptical machine for 25-60 minutes at a awsome pace.

I throw in a leg workout periodically, but my legs are strong and beefy from nature, and from running a lot. Nobody will EVER tell me my legs are underdeveloped or weak.

typical workout is usually something like this

chest/tricep workout:

- flat/incline/decline chest w/dumb bells 3 sets of 10 for each, so - 90 reps total I guess. 75/80/85 on flat - 65/65/70 on incline (used to be up to 80) -- decline i do less than max weight, usually 55/60/65


- cable machine's (we've got a couple types of new good cable machines) - butterfly's, many sets - incline/decline bench - tricep extentions, etc - i usually spend a good amount of time here, different weights, almost always push myself to do as much weight as is reasonable/possible

situps... lots of em

back/bicep workout:

front and side raises with 20/25/30

bicep curl(NOT hammer curl) 20/25/30/35/40 i do 10 of each, except 40 - usually get a handful before i tire out.

bar curl w/ 30/40/50 on the bar. sometimes i do more, sometimes i do less.

Cable pull down machines, not sure what weight, they are numbered, but usually 10/11/12 if it matters.

there's a thing equivilant of a situp bench, where you bend over to work your back muscles... i work my back and love handle area on that machine.

then a mirad of other machines that work my back that i don't feel like going into.

I lift approx 60 min each day. and do cardio approx 30 min each day.

 

i dont kno if ur 13%bf with 20lbs of fat. neways just stick to a clean diet, do a lot of cardio and high rep workouts.

if worst comes to worst there is always Winstrol. j/k but u might look into thermogenic products to help aid with fat lose.

 

I can lose the weight if i try.

I've done it before, I can do it again. I want to get stronger before I worry too much about my weight.

I didn't say I had 20 lbs of fat. I have 20 lbs of fat I don't want...