@Fairy I am very happy. Thank you

@avo I have kept a so-so log. I started out w/CNS and got my body fat and weight down and then used CBL to recomposition my body. I was only on CNS for a few months and use it intermittently of shed fat. Now, I am trying to grow. I do not cheat except for a few drinks now and then. If I want carbs, I lift. About the only place I deviate is in the amount of fat I take compared to protein. It has been recommended to be 1:1 in grams but my digestive system can't take it. But I try to eat as much as I can. I eat a ton of beef, salmon, bacon, and sausage. My first meal is around lunch and consists of a salad and about .75-1 pound of meat. A bacon or sausage snack. A regular dinner with at least .5 pounds of meat. A small desert, a cookie, donut, or scoop of ice cream. And a pint glass of rice Chex right before bed. I drink 64 ounces of caffeinated green tea before lunch and 64 ounces of decaf green tea after lunch. I do a modified Shockwave 5 days a week in the afternoon. I am in and out of the gym in less than hour. I always wear a heart rate monitor and make sure to get my HR down before beginning the next set.  I drink two scoops of Crave before lifting. My PWO shake consists of two scoops of Isopure Protein, one scoop of ON's creatine, one scoop of Serious Nutrition Solutions leucine, and 40-50 grams of Now dextrose. If I am CNS, no dextrose. I walk 30 minutes at a time first thing in the morning, fasted three days a week. I do HIIT twice a week in the morning fasted on a treadmill. My interval changes with my goal. Right now, I am running at a 5:00 minute mile pace for 1:30 and walking for 4:00. I will be at 2:4 in about a month. I do 6 intervals. After HIIT, I have a shake with one scoop of protein, one scoop of creatine, and one scoop of leucine. And I do yoga for an hour on Saturday mornings. I recently started using Bioforce HRV and have yet to overtrain into the red. But I do usually get 8 hours of sleep. Pretty simple, I just do what Kiefer has told us to do.