Just found a post of mine from 2009 where I mentioned starting a journal. Would seem a good time to do that now. Will be back later to post details of my starting stats and my current stats, routine and diet. Goal, Workout and Diet added below: My goal currently is to lose B/F (aiming for 20% initially) and shrink my waist by 2 inches while maintaining as much muscle as possible. I feel I've made a good start by returning to a Starting Strength routine that I previously used. I like the simplicity and have completed 21 of 24 planned sessions. Age 34 Height 5' 11" Starting Weight 187.2lb Starting BF 23.3% (recorded 08.03.13 DD.MM.YY) Current Weight 182.6lb Current BF 21.6% (recorded 11.04.13) Average Weight for period 184.2lb Average B/F for period 22.2% (included as I use an electronic scale and the readings can vary wildly) I think the stats above show good initial progress. Started the routine below on 15.02.13. Didn't measure weight or Body Fat or change my diet until 08.03.13. I find that if I try to change too much at once I worry about the minor details too much and am more likely to fail. Once I have been lifting for a few weeks I feel more motivated to sort out my diet. Starting Strength (Modified) performed every other day. Current high lifts (all for 5 reps) which will improve in the short term. Workout A Squat 96Kg/211.2lb Bench 60Kg/132lb Deadlift 106Kg/233.2lb + Weighted Decline Sit-up x16 Crunch 2x16 Workout B Squat 96Kg/206lb Military Press 40Kg/88lb Pendlay Row 68Kg/149lb + Side Bends 10.5Kg 2x16 Pull-ups to failure or Chin-ups to failure I am sure I can keep progressing strongly on the above by increasing my calorie intake but do not want to compromise fat loss. Non-weight training days High intensity interval program on a treadmill or Tennis. My job is desk based so I get very little physical activity other than the above. Nutrition: Meal 1 Whole Wheat Cereal with 2% Fat Milk CAL 310 P 15g C 50g F 4.5g Meal 2 60g Mixed Nuts and Dried Fruit CAL 339 P 12g C 23g F 21g Meal 3 150g Roast Chicken Breast with mixed salad CAL 241 P 47g C 5g F 4g Meal 4 150g Roast Chicken Breast with 50g Rice, 1 boiled egg and mixed salad with reduced fat dressing and 250ml 2% Milk CAL 593 P 63.5g C 44g F 17g Meal 5 Low Fat Yoghurt with fruit CAL 350 P 22g C 44g F 7g Totals CAL 1784 P 159.5g - 638 CAL 35.8% C 166g - 664 CAL 37.2% F 53.5 - 482 CAL 27% I originally made a mistake working out the Macros. These are now correct. I want to make a few changes to increase my protein intake and slightly reduce my fat intake. One cheat meal + alchohol per week when going out or with family.