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Well it has been a little over a year since I hit my goal weight of 165, from a starting weight of 198. I began at 23% body fat with an analyzed 70 lbs of muscle, currently I sit at 10% body fat with 87 lbs of muscle. Have gone from doing pull-ups in groups of 2 to 3 to being able to do 9 sets of 10, from doing 60 pushups per workout to 350. Doing 10 dips to weighted dips with 45lbs. From almost passing out from exertion in attempting to do a single dragon flag to being able to do 3 sets of 10. Have come a long way, still have a long way to go.