Speedster - kicking my own butt! Well, here's my journal. The Problem: Constant alcohol consumption every day after work for about 3 months straight has ravaged my body. According to our scale I'm at about 22 percent body fat. The Goal: Burn fat, at least maintain muscle. Building would be neat, but cutting fat is essential. The Stats: Age: 24 Height 5'9" Weight: 170 lbs BF: 22% The plan: Morning LISS 4-5 times a week, weight lifting 3 times a week with HIIT on those days for brief treadmill runs. The initial training: I've been waking up at 5:30 a.m. and going for a morning run. I've got a Nike+ iPod sport pack that tracks my distance. I'm between 2 to 3 miles for runs of between 20 to 30 minutes, depending on if I'm on a flatter area or I choose to go up some inclines. I've got both options around where I live. Afternoons, usually after work, I come home and lift using the universal gym that our apartment complex clubhouse provides. One I pay down our credit cards significantly I intend on getting my gym membership back (had it from Jan. -June this year) so I have free weight access again. So far this week I've done: Day 1) Pecs, Triceps, Shoulders, Abs Day 2) Lats, Biceps, Delts To do tomorrow, Oct. 25: Day 3) Legs, Abs My diet: Based on my above stats, I should be consuming between 1800-2100 calories a day to lose a pound or two of fat a week. The calorie change depends on if I'm moderately active or extremely active, according to Marcus' Guide to Weight loss in the Introduction & Advice for beginners forum (http://forums.johnstonefitness.com/forumdisplay.php?f=24). I've chosen to go around 1800-1900 per day to see how this works. I've been on this diet plan for about two or three weeks and honestly I haven't really seen a noticeable change in weight. I've been running for the last two weeks and didn't really see a change, either. Now I'm incorporating lifting. I thought part of it might be that I have significantly increased my water intake, so I'm far more hydrated than I was when I was boozing it up all the time. I am taking a multivitamin (for now GNC's Mega Men Sport though I know there are mixed reactions to GNC but I hear that vitamins are basically the only thing they're good for. I'm considering Animal Pak next). Here's a sample of my diet from the last week: Monday M1) Egg whites, 4 ounces orange juice (tropicana light'n'healthy), 2 pieces whole wheat bread, 1 cup fat free milk, half an avocado, 2 ounces of chicken breast M2) Pure protein bar, apple M3) 1 can tuna fish, baby carrots, 2 slices whole wheat bread M4) 1 scoop ON Whey protein - strawberry, 1 cup fat-free milk, 1 can V8 vegetable juice M5) 5 1/4 chicken breast, peas, 1 tablespoon olive oil Calories: 1835.4/ fat: 37.65g (18.46%)/ Carbs: 204.7 (44.61%), 32.7g fiber, 93.8g sugar/ Protein: 177.7g (38.73%) Tuesday M1) Three egg whites, 1 cup fat-free milk, whole wheat bun, 1 Tbsp Adam's natural peanut butter M2) Habenero beef jerky - 2 oz, Apple M3) 12 slices Buddig deli turkey cuts, 2 slices whole wheat bread, 1 cup baby carrots M4) Protein bar, V8 vegetable juice, whole wheat bun (half) M5) Turkey burger, brown rice, Romaine salad with cucumbers, tomato and red onion M6) 1 cup fat-free milk, peanut butter Calories: 1947.5/ fat: 39.9g (18.44%)/ Carbs: 241.55 (49.61%), fiber 29.6, sugars 89.85/ Protein: 159.35g (32.73%) Wednesday M1) 1 cup fat-free milk, 1 slice whole wheat bread, half a banana, 2 Tbsp natural peanut butter M2) Habanero beef jerky - 2 oz, apple M3) 1 can tuna fish, 2 slices whole wheat bread, 1 cup baby carrots M4) Pure protein bar M5) Pre-workout: 1 scoop ON Whey, Grape juice - 4 oz M6) Sirloin steak - 4 5/8 oz, Corn on the cob, 1 cup fat-free milk Calories: 1913/ fat: 41.05 (19.31%)/ Carbs: 212.4 (44.41%), fiber 24.6g, sugars 121.8g/ Protein: 181g (37.85%) Any advice or thoughts are appreciated. If I'm on the right track, awesome. I sure hope so.