It's too late. No matter what Muscle and Fitness, Men's Health, Playboy, or Highlights magazine tells you, you are not going to attain a drastic body composition overhaul in a month. If you're okay with that, keep reading. If not, please leave the forum now, and don't come back. ...Still here? Here are some things to remember: 1.) Trust me, every question you can think of has been asked/answered before. Read the stickies and the archives before asking *anything*. 2.) Questions about exercises? www.exrx.net, and read the stickies. 3.) Questions about diet? Read the stickies. 4.) Questions about supplementation? Get your diet and workout in check for a month or two first, track your calories (www.fitday.com) and your workouts... then read the stickies. 5.) We're not going to design a custom routine for you. Read the stickies. 6.) You're no different than anyone else. There is not some magical secret we will grant in your first thread. The basics work for everyone - with hard work and dedication, they will work for you. Read the stickies. The first and most important thing is dedication. You can start proving that you're dedicated by researching and reading for yourself - people here took the trouble to put it together for you - fucking make use of it. If you follow the general plans laid out in the archives (and don't forget the stickies), you WILL change your body - for the better. But it won't happen in a month. If your goal is to make some brief change for a month or less just to impress girls/guys/porpoises at the beach, don't bother asking questions, posting a thread, or anything else - get the hell out of this forum. Go home, buy a slurpee and a cheeseburger at 7-11, and pick up an issue of Variety. They'll probably have some "weight loss plan in 20 days" that you can try. Oh, and in case I didn't mention... read the stickies. Welcome to OTF&N.