I'll be 37 in May and want to be "buff" for once in my life. I started this journey a year ago weighing in at 215 and lost 28 lbs only to gain most of it back during the year. I started this journey again on Jan 7th 2008 weighing in at 209 and last Friday weighed in at 191.5. Losing the same weight for the 2nd time blows chunks. I really want to make this a permanent lifestyle change. My Daily Diet is as follows: Breakfast: (6:30 am) 1 cup raisin bran crunch cereal - 2% milk - 200 calories Snack: (9:30am) South Beach Diet Granola Bar -140 calories Lunch: (12:30pm) South Beach Diet Wrap or Sandwich - 220/250 calories Snack: (3:30pm) Popcorn or South Beach Diet Oatmeal Cookies - 100 calories Dinner Varies - roughly 500 calories I know my diet isn't the best but I don't have a lot of time to "prepare" items to eat. It almost looks like a south beach diet commercial. Exercise: Monday - Sunday: * Rest Day Friday 1 hour cardio (treadmill, elliptical, recumbent bike) 30 minutes weights (just started) I have to be mindful when lifting weights, I am notorious for getting something pulled in my neck. I take the following supplements: GNC - X12, 1 pill a day GNC Multivitamin (5 pills in a pack x once daily) I'm probably in the best shape I have ever been, but that isn't saying much. I've never been buff or fit looking and my chest looked closer to the Pillsbury dough boy. I was in size 36 jeans 2 months ago and now my 33's are getting loose. I am 6' 1". I would love to get on the SGX program but the funds just aren't available at this time. Wish they had a 30 day starter plan! Any advice you can give would be welcome. I want to have a chest I can be proud of someday soon.

wow... as far as I can tell you are eating basically carbs. You really need to start putting some clean protein, like chicken/turkey/fish/egg whites/cottage cheese etc. into yourself, especially in the morning and after workouts.

What I would do, bump your 30 minutes of weight lifting to 45 mins, do four INTENSE sessions (chest, arms, legs, back) every 6 days. The time you are spending on the elliptical and treadmill; dump it. Use that time to prepare your meals. Up your protein, add a fish oil supplement, and keep the multivitamin.

I suggest this as I have given up cardio, and put a hard 45 mins in the gym 4 times every 6 days. As a result, I and adding a steady 2lbs of muscle every 4 weeks as well as slowly carving away the body fat.

Read the stickies in the beginners forum because your diet needs a serious overehaul

Your diet is essentially made up of carbs and sugary carbs. How hungry do you get during the day? No protein means no muscle building going on so this obviously has to change

If you really desire a stronger, fitter body then you need to invest the time and effort into learning what needs to be done to achieve this

Its no concidence that the most respected lifters on this forum are the most knowledgable

What I would do, bump your 30 minutes of weight lifting to 45 mins, do four INTENSE sessions (chest, arms, legs, back) every 6 days. The time you are spending on the elliptical and treadmill; dump it. Use that time to prepare your meals. Up your protein, add a fish oil supplement, and keep the multivitamin.

I suggest this as I have given up cardio, and put a hard 45 mins in the gym 4 times every 6 days. As a result, I and adding a steady 2lbs of muscle every 4 weeks as well as slowly carving away the body fat.

an arm day is a waste of a day.