Hey guys, I've got a few questions. 1) Would riding a bicycle around my neighborhood for about thirty minutes for three, maybe four times a week be considered adequate cardio? 2) Do any of you guys know of a good workout routine that involves only freeweights? 3) What would you recommend for a good post-workout meal? I've read a bit about it and from what I've seen, the easiest thing to do is make a small whey protein shake, but I'm not sure about that. Also, this is a bit random, but I've noticed that, in general, my movement seems to be a bit stiff. I don't know how to explain it very well, but for example, whenever I play my guitar standing up, my movement doesn't seem very 'fluid'. I realize this is a rather ambiguous question, but do you guys know of any way to fix this? Also keep in mind my weight's pretty fine, I've got a bmi of 23, but my goal is to burn the body fat and replace it with lean muscle.