yea well i'm currently on diet, and i work out 2-3 hours a day lately. about an hour and a half weight training and hour and a half of boxing (that is shadow boxing, speed bag..), weekdays off .
i think that should do the trick.

i always watch out for the exercises that could injure me, so yea i do them slowly always. i guess that i'll do the NON-dangerous exercises one week fast and one week slow. i'll go for that and see what happens.

btw i'm a new member of this forum and i wanna thank all u ppl, cos u're always fast with the replies and very helpfull. happy to be part of it