Well, Like others I got the inspiration from john to get my fat ass in shape.
My goal is to atleast get to 12% by May. If i get there, i'll start a new goal.

I got my Body Analyst from the local triathlon center. These were the results

Height 67.0 In
Weight 152.0 lbs

Body Fat 22%
Body Fat 33.4
Lean Body Weight 118.6

Basal Metabolic Rate 1637 Cal/day

**************************************************

Food Cals Pro Carb


9:00 ¾ Egg Beaters 90 18 3
Protein Shake w/ 5g. Creatine 110 23 3
8oz orange juice 110 2 26

11:45 Meal Replacement Bar 210 15 25

1:15 Banana ( pre - workout ) 110 1 29

2:45 Can of Tuna on Whole Wheat 330 36.5 15
Bag of pretzels ( post – workout ) 110 3 25

5:30 Turkey Salad w/ Fat Free Italian 195 22 18

8:00* Salmon (lemon butter) 240 30 3
1/2 Cup of Asparagus 20 2 3

or** 8oz Shrimp 200 45 0
1/2 package of brocolli and 140 6 14
low fat cheese sauce

or*** Tyson Grilled Chicken Breast 220 38 2
1/2 Cup of Asparagus 20 2 3

9:30 Protein Shake 110 23 3


Totals* 1635 175.5 153
Totals** 1715 194.5 158
Totals*** 1615 183.5 152



My workout is as followed:

Monday: Benchpress, Incline Benchpress ( dumbbells ), Dumbbell Flys, Tricep Superset ( Tricep Pulldown, Overhead Extensions, Close grip Benchpress ), 12 Minutes HIIT on eliptical

Tuesday: 24 minutes HIIT, Abs

Wednesday: Standing EZ Curls, Standing Hammer Curls, Lat pulldown, reverse grip pulldown, 12 Minutes HIIT on eliptical

Thursday: 24 minutes HIIT, Abs

Friday: Military Press, Laterial Raises, Shrugs, Leg Press, Calve Raises, Leg Curls, 12 Minutes HIIT on eliptical


How does this look, Please feel free to throw in your $.02

and thanks again to John for the motivation :db:

Your cardio looks good, but the lifting split definitely needs work. Instead of pointing out individual changes, i suggest you just adopt the 'absolute beginner 3-day split' from the link below. I did the intermediate version for several months and it's really solid.

http://forum.bodybuilding.com/showthread.php?s=&threadid=143006

I wouldn't take my word for it, but I would reconsider putting cardio on your leg day. I do running as my cardio, and I'm usually too sore to go running. Plus, it doesn't really give your legs very much time to rest. You might want to wait for other people's opinion on this because I'm not very sure.