I want to grow!

I will drop my body fat to low double digits. I will establish a body weight of 160 lbs. My body will appear noticeably more defined, particularly around the abdomen.

Get rid of most the fat and put on some serious muscle. I would like to weigh about 190 at 10% bf within the next 2 years. I would like to develop a rogram for myself that is intense but give nice results.

"to get ripped and stay that way"

My goal this year is to compete bigger and leaner than in 2009. I will be 240lbs shredded.

Wanna go back to Muay Thai and fight in 45kg range :)