actually im not very training very hard,3-4 times in the week

Monday shoulders
Thusday chest,trizeps
Friday back
saturday legs

in april i will start my next diet

when i am on diet,i start the day with 40min cardio training,than i go work and take at the offiice my protein shake.i wait after cardi allways 60 min bevor eating something,because it helps me loos fat more quickly

my workout at diet
Monday shoulders+30min cardio after workout
Tuseday chest,trizeps
wednesday back +30min cardio after workout
thursday cardio 60min
friday no training
saturday legs
sunday back and cardio

i make a lot of cardio,because it helps to get leaner faster

usually i start contest preparation with 12-14%bodyfat and go down in 8 week to 3-5%