I never went to AIF mate I said I was joking above. ^^^^^^^^^^ 1 hour is all it takes me as I don't f*ck around. No theory to it, ive been doing this long enough bud. Page or 2 back I posted my progression if you want to see. (someone named changed me from AaronXR) Anyways I'm currently sitting at a sorta fat 123kg. Need to start dividing up my portions again, lowering my carbs and adding cardio. They're my biggest factors in 'cutting' in saying that though the leanest ive been was around 12% so I've never truely shredded up as I get slack. The little bro competes and won the under 21's in the IFBB a few years back so I usually mimic his diet somewhat when he's cutting.