thanx for reply.
now i'm doing an 8x8, a lot of exercise but not lift too much, short time between set (like 20-30").
I have to start when i have all gears...i placed the payment this morning...
i'm 1,85m, 95kg and 8%bf
low cho diet, i'd like carbo and high pro (3gr x kg), fats are the 25% of the total amount of calories