Let me stop you right there and point out that my brother is a swimmer with 2% BF. He doesn't have those combersome bulky muscles people are always trying to intimate each other with, instead he has compact and very efficient ones. His body-type is like a cross between Brad Pitt a la Fight Club and Ottermode. He's careful in his workouts as to not lift anything too heavy and fuck up his spine and instead sticks to toning exercises in the high range with light weights (these help lengthen the muscle and burn of the fat in those areas) he also does about 150 crunches everyday before bed. Occasionally he'll throw in some functional exercises with the Bosu ball and cables.

He always tell's me how important diet is and how I need to get 50 grams of protein or day, though anymore is just a waste as you'll piss it out. He also doesn't fuck with any substances like creatine or BCAA's (he want's to compete in college so he doesn't want to mess up his chances).