I am sure you have covered this somewhere, but I was wondering since I carry the highest amount of my bodyfat in my tricep and quad areas, what would you recommend to help lose some of it? I am 5'6" 44 years old, 142 lbs and 18% BF. I am hoping to be at 13% BF for Competition in March 2010, this will be my 2nd.

Unfortunately, we all have our problem areas. You will not be able to reduce fat from specific body parts. Simply put, you must shed as much bodyfat as possible on a systemic level to reduce fat stores from the areas of concern.

44 and 18%, that's pretty good! Ok, no such thing as spot reduction, but there is spot tightening. Have to beef up the training on there.

Many don't like this type of training, but you need to try 6 week cycle of heavy 6-8 reps, 90 sec rest 4 working sets, followed by a 4 week cycle of 15 reps, 30 sec rest, no more than 3 sets each exercise, you can do 2 sets, but need a total of 16 working sets. By February, you should begin drop sets (reps), same weight and keep the intensity high, even supersetting.

It's all intense training...something I hate because of a powerlifting upbringing. LOL

You're also going to be very dependent on aminos and cycling of Energy Reserve. You have no time for cheat meals.

Hi Frank, thank you so much for the compliment. I was actually beating myself up over it. I am currently taking Density, Lean out, EFA golds, and Ultra 40's (2 at each meal) and I take glutamine with BCAAS after every workout. I appreciate the feedback and sort of had a feeling that is what would be said...not looking for a miracle but to be tighter and have more muscle tone this time around.

I do also have energy reserve, but I only take that once a day when I lift. But am not regular with it as I am the other supplements.

HI, I just wanted to give you an update. I competed in March, and I was at 131 lbs and 13.64% BF. I placed 6th in masters out of 16. I was thrilled. Today, I am 138 lbs and at 14.75% BF. I want to keep it there. I may try the bikini contest at the NPC all Natural in Lakewood Ohio come October 2010. I am currently training to do a full marathon and compete in two triathlons a sprint in July and International distance in August. I don't want my NPC card to go to waste. Thanks for all the helpful tips, I love this site.