Diet: 5 meals a day with a 3 to 3.5 hour spacing between each meal meal 1 - 3 egg whites 2 high fiber toast and 1 glass 2% milk Meal 2 - 1 serving of protein powder with milk (2%) 1 fruit or 1 vegetable meal 3 - chicken ( any stlye, breast preferred) with vegetables meal 4 - 1 serving of protein powder with milk (2%) 1/2 hour before workout meal 5 - after workout 1 serving of protein powder and creatine (5 gms) meal 6- regular food very small qty- rice etc, make sure you stop eating at 9pm, drink 1 gallon of water each day and take centrum multivitamin 2-3 times per day Workout: Friend of mine set it up for me..all exercises are with dumbbells except for shrugs I use the bar. monday chest and biceps Chest- flat bench presses 3-4 sets incline bench presses 3-4 sets dumbell flys on flat bench 3-4 sets cable cross overs standing 3-4 sets rep ranges from first set for all excercise 15, 12, 8, 6 - increasing weight each consecutive set Biceps - Barbell curls 3-4 sets seated alternate dumbell curls 3-4 sets ___________________________________________________________ Tuesday shoulders and triceps Shoulders - seated military presses either barbel lor dumbell 3-4 sets dumbell laterals standing or seated 3-4 sets bent over laterals standing or seated 3-4 sets barbell or dumbel shrugs 3-4 sets Triceps - dumbell overhead extentions 3-4 sets cable pulldowns 3- 4 sets ___________________________________________________________ Wednesday off or 1/2 hr or 45 minutes or high level intensity cardio ( highly recommended) ___________________________________________________________ Thurday back and hamstrings Back - Pulldowns 3-4 sets barbell rows or machine rows 3-4 sets barbel deadlifts 3-4 sets seated pulley rows 3-4 sets Hamstrings - either hamstrings curls 5-6 sets heavy failing at 8 to 10 reps ___________________________________________________________ Friday Quads and calves Quads - Squats 3-4 sets leg Presses 5 sets Leg extentions ( machine) 4 sets Calves - standing and seated calf raises 4- 5 sets each rep range 10 to 12 reps per set depending on weight ___________________________________________________________ Saturday and sunday off, low intensity cardio and ab workouts - prefer cardio 45 minutes though any changes...i've already lost about 15 lbs and want to drop about another 20-25...right now i'm at 248 lbs. Anything else to get more lean. beside extending my running from 30mins a day to 60...which I plan on doing. Any help would be much appreciated.