I believe yesterday was the leanest I've ever been at over 170lbs. This is after three weeks of dieting and cardio. In the past I would be eating pretty much just plain chicken breasts and oatmeal. This time I regularly ate grocery versions of KFC daily, had hamburgers and even a double whopper on my days I didn't consider my cheat days or refeeds. I also did have a cheat day and refeed twice a week which I never did in the past. And thanks my mp3 which allowed me to do a shitload of cardio at low intensity whereas before I only followed either HIIT or did a boxing routine (skipping rope, speedbag, heavy bag work). Pur had pme'd me about the effects of HIIT on him so decided to try a different way... The result is that in 3 weeks my waist went from 27 1/2" to 26 1/2". While my r. arm did reduce from 17 1/4" to just 17", my left arm is now only 16 3/8", the smallest I recall it being in awhile.