1. Fat Loss / Weight Loss. you do not lose fat by starving yourself calorically. When you do this, your body HOLDS ON to the fat you have and actually puts what little energy you give it into creating some so you never lose all of it. It is also seems Howard eats way too many carbs -- meaning he will starve himself but when he's hungry he eats carbs (yes at least he does eat a portion of almonds). Eating pasta is his favorite, eating grapes when he's hungry. The problem is ---- this stuff is actually OK and HELPFUL to eat when you are building muscle by lifting weight and eating LOTS of , but NOT when you are starving yourself. When you starve yourself and just eat carbs, your "gunt" will forever be with you. When you eat a balanced MACRO diet of: fat, carbs and protein you give your body everything it needs, fires up your metabolism, builds the muscle and burns the fat. Onto the bench. 2. Howard's Low Bench Press. Howard claims he benches 100 pounds. It's good he can do 100. As long as you increase your calories with a balanced macro diet and try to lift a little bit more and more, your body will have the energy to keep pushing extra weight. When you lift you create small tears in your muscle. Protein is used for new muscle to fill in the gap and voila you have bigger muscles. Keep feeding your body and doing this and the bench will steadily go up. Howard is starving himself and his small tears never get repaired. They stay status quo and in the same shape to only be able to push 100. 3. Running. Howard doesn't like running that much. Me either. It's kinda boring and can be hard on some people's joints. When you are building muscle and trying to burn fat, just run TWICE a week! you don't have to run 4x a week. Just a couple good 5k runs where you sprint 3x for 20 seconds (once every mile) and thats it. Metabolism fired up. Starvation does not give you a hollywood physique ----which we know he wants. Look at ANYONE with a good physique whether they are shredded meatheads or just have overall nicely defined. They eat well and work it off. Use this calorie calculator: http://www.livestrong.com/thedailyplate/ Use the "add 1 pound" -- thats 500 extra calories per week Don't eat fat free! eat fats, carbs and proteins (1/3, 1/3, 1/3)... Do your own research about macro diets and what you can cook up for each meal. I've typed up too much Lift weight 4x a week and run twice. I wrote this because I know Howard obsesses on this board. Enjoy Howard. And fire Tim your personal trainer.