Thank you once again. just one other question concerning my lower back muscle spasms and tightness during the match,,,,, i usually do Leg presses(180 lbs, 120 reps, 1-2 times a week) and Chest presses at the Gym. i was so busy with work this week, i didn't do any Leg presses and Chest presses in the Gym this week . but i did work out with dumbells doing Sumo squats and some bicep curls, light 20 lbs dumbell, nothing big, and i did this at home. and in the match this weekend, my lower back wasn't bothering me as much it has been. Can the leg presses and chest presses in the gym contributing to my lower back muscle problems ??I understand, water weight is what will flucuate the most, I can see the impact of water weight almost hour to hour on me, since I am always closesly examining my coniditioning throughout the day. It seems though you have changed the set point of your body fat by about -5% which is great even with the changes you have made. You have done really well. Are you now comfortable at that bodyfat level?