Background info: 26 yrs old 5-7/5-8ish 145lb small gut, possibly from lots of alk Motivation (partial): During the summer, I wakeboard a few times a week. My arms feel like spaghetti after a couple of runs. It's sad. Gym status: I haven't been to the gym in months (8+, and even then it was 1-2 times then another 8+ month lapse). I have a membership to 24 hour fitness. I want to use it. I can get to the gym 3-4 times a week for about 45-60min. Food/Diet: I don't eat the healthiest of food, but I don't eat just junk food either. The way I figure it... I haven't ballooned up by not being in the gym, so even if I don't change my eating habits too much just yet, it will still be an improvement. One step at a time. =) Seems logical to me... Ultimate goal: byebye gut, hello [#] pack... 6 eventually... more muscle mass more strength more stamina So... here's where I need help. I don't know WTF to do in the gym to reach my goal. Hell, I don't even know how to make my goal quantifiable. I have no idea what a good weight for me should be. I have no idea if I should be drinking a protein shake before/after a workout. I have no idea what exercises to work on. Oh... and I want to reach my goal F A S T. As fast as possible with the conditions I mentioned. And it would help morale if I saw an improvement quick, too. =) Halp! Plz?