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Not to hijack the thread, but I just weighed out for the fitness challenge at work. Weigh in on 1/3/10 was 188# and 18.5% body fat. Weigh out on 4/10/10 was 178# and 15% body fat. I didn't do a ton of cardio, mostly smaller portions and weights. Increased my squat to 405#, bench to 275#, and dead lift to 315#. All free weights.