Hey all. Im about 115 kilos. so...240 pounds i think and id say i have about 25ish percent boday fat. ive busted both my knees playing rugby in the past so i cant run, meaning i cant do the hiit running. ive been training for a couple years and i have the muscle, but wanna tone up without losing my size.the interval training is not mandatory. You can lose fat fine without it I have a few questions.1. I done the ten days prep and started backloading for a week. but due to a situation i could do nothing about...i had to either eat carbs over the weekend or starve. nothing crazy. just a few take away feeds over the weekend. now...do i do the ten day prep again or am i ok to get back to backloading on monday?IMO just go straight back to the plan2. the shakes kiefer recommends have ALOT of caffiene. specially for the shredding phase. is it safe to have that much caffeine? im pretty sensitive to caffeien, pre workout etc. how much is a SAFE yet EFFECTIVE amount of caffeine? Im having the shakes and coffe pretty much exactly like in his book but not as much caffeine. will i still get results?Again this is not mandatory. Go by tolerance. 3. what do i do if im sick? keep off the carbs totally? or eat whatever then do the ten day prep again?Sick, as in, not going to train at all sick? I would probably go for a modified Carbnite approach, so yeah, back off them crabyhodrates.4. is this an ok day of backloading? - wake up around 8am, have my coffee and go for about mins hiit bike ride by 9 o clock.Fine. Again must stress the cardio is optional- have my first meal around 11.30 which is a scotch fillet steak with bacon, some lettuce and cubes of cheese. (not light or anything)THIS IS AWESOME! wish I could fry me up some steak and bacon at work!- i usually have a wpi shake with water around 1.30 Nix this shake unless you are below 10g of protein and you still need to add some fat to it. A little Cream or Coconut Oil/MCTs is a good idea- i have my next feed around 3 which is usually the same thing or some chicken with lettuce, cube cheese and whole egg mayo. - i sometimes have another wpi shake around 4 then the pre workout coffee from the book at around quarter to 5 then hit the gym at 5. finish training between 6 - 6.30See above re: Shake parameters- come home and have the post workout shake from the book but without caffeine.- about an hour later my dinner has been a meal with rice such as butter chicken, beef stroganoff, and even pizza. i eat till im not hungry. which is a decent amount for me. - then i may have something else like ice cream or cereal around 10. followed by another wpi shake just before bed.am i doing it right? i have 2 brothers who arent big, but theyre shredded. 6 packs and all. i really want this.

I would recomend due to your size maybe go the A modified CNS with a refeed every 5 days instead of 7 then as your start stripping the weight a bit more hit up CBL and take care in yourbackload foods e.g to much gluten, allergies etc go a bit cleaner your first meal and reallllllly fill up with sweet potato and a fuck load of rice or gluten free pasta, and top it off with some ice cream at the end to satisfy your sweetTooth! Good luck broheim!And do the damn prep phase properly, and if u fuck it up do it agaon till you get it right, it aint gonna kill you and that way your not left wondering "have i done this right?"

as i said, if you are left wondering if u screwed u or not do it again, if anything it will help your fat loss