Hey guys, I'm trying to make changes to my life and body to become more healthy, and have tons of questions, but I'll just start with a few beginner ones. First, I'm 21 (almost 22) years old, 5'11, ~217 lbs. I have a muscular build, sorta, from my highschool football days, I was a defencive lineman. On and off for the last few years I have worked out, but never more than a 6 month stretch. The main area that I have fat is my mid-section, most of my body, while not being all that lean, is pretty much average looking. What I'm looking to do at this point is get lean, I need to know ways to slim down effectivly that a beginner can ease into. I tried running around Fountain Park here in Arizona, 1.25s around, just a light jog, and I only got about 1/4 the way before I had to stop. I started and stoped several times but I power walked most of it. I went around twice, many .5 miles of it was jogging, and I feel so out of shape because of it. My work out schedule is random, at best, for now. I'm tryin to work out 3 days a week, mon wen fri. here is my newbie work out: Monday: chest and shoulders Wensday: Legs Friday: back, bicep, tricep Something I've been lacking is doing crunches or situps, they really hurt me, I get cramps when I do them. I am trying to make myself keep on this schedule, and am trying to do some sort of cardio at least every other day. For the last few years I havnet done any sports or anything phisical, I spent alot of time playing online video games and let myself get fatish. I am starting to take some suppelments too, I take protien shakes, with creatine and joint power almost every day, I also take caffeine, ripped fuel, DHEA, and a multi vitamin every day (pretty much). I used to take ephedra but I ran out, also I sometimes take come "Clembuteral" (however it's spelled) which isnt legal, I got it from Mexico. What I need is a workout routine, eating help, and motivation advice, anything will help me, and I thank you guys in advance. ALSO I want to get flexible. My whole life I have never been able to touch my toes, and if I lay on my back I cant extend my legs vertically at a 90 degree angle without bending my knees, is there any good stretching advice or should I just keep working at what I'm doing? Also, when should I stretch? before, after a workout? both? should I do it every day? how many times a day? No cliffs, sorry if these questions have been answered before, I'm sure they have but I dont see exactly what I'm looking for.