[Sir Kenyth]

That was me bud! I'll have to hunt down the files again. If you want ripped abs, that workout isn't for you anyway. Losing body fat is your aim, not building muscle. That workout was totally for building strength and nothing else. If you want to build muscle and lose body fat too, you'll have to cycle. First build the muscle and eat well, then keep the workout at the same weight to try and maintain muscle, while dieting and doing aerobic exercise to lose fat. You may still lose some muscle anyway. A calorie deficit, which is necessary to lose fat, will seriously impede muscle growth and possibly even cause muscle loss. The only way to avoid this is to use anabolic steroids, which are illegal, unhealthy, and not recommended.