I have never in my life been considered "athletic." I have always been overweight (by ~10-15 lbs. or so), and still am a little bit. However, I have been working out regularly (for the most part) for a couple of months now, and today I reached a milestone: I benched 135!! I know that is NOTHING, but it was a big psychological victory for me. The prospect of having those big 45-pounders on each side of the barbell was always intimidating to me, but now I have overcome it. Oh, and I also have a question. The only "supplement" that I am using is protein powder (mixed in milk or water); it also claims to have other stuff in it including some amino acids, but I'm using it mainly because it's the easiest way to get 60g of protein. I take it 30 minutes after I am done lifting. I lift 3 times a week, with cardio days in between lifting days - chest/back, cardio, biceps/triceps, cardio, lower body/shoulders, cardio, rest/recreation (sports, rock wall climbing, etc.). Is that workout routine OK or should I modify it? My goals are essentially inclusive of what's in the "Noobs read this before posting" guide that is stickied: lose weight, increase muscle, increase performance. Also, should I be taking the protein powder on cardio days as well as on lifting days? It says to take it first thing in the morning on "non-training days," whatever that means. Just wanted to share my relatively meaningless milestone and ask some questions.