I have recently bought the sts program. Haven't started it yet cause still doing the one rep max tests and watching the dvds so I can be familar with the exercise patterns. I think that the program is amazing and one of the top achievements in Cathe's fitness career. I do have a couple of questions. The program suggests working out 3 times a week: for example disk 1 on Monday; disk 2 on Wednesday; disk 3 on Friday which means hitting every single muscle group only once a week. Is this enough for building muscle at optimal rate? Is it a good idea to do every disk twice a week? Also I saw a suggestion for doing rotation sts plus hiit cardio on off days. This is a great idea but I am still wondering if you can build muscle and loose fat at the same time at optimal rate because we need to eat more calories than we burn while trying to build muscle and the other way around when we are trying to loose fat. Our bodies generally don't work in a way that we build muscle on Monday and loose fat on Tuesday? I am just trying to figure out the rotation I need to start so I can get top results for 3 months. My primary goal is building muscle which of course doesn't mean that I don't want to loose fat. I would appreciate different opinions and experiences. Thank you!