General As a beginner, my idea is to post what I’m doing and adjust things according to the feedback I get. I try anything provided there is an explanation that makes actually sense. I’d appreciate any kind of criticism because nothing I do is based on knowledge; everything is based on assumptions. My Goal After some time off and eating like a horse, I was at 22.2% body fat on December 21, 2007. That prompted me to get back to lifting and dieting. Neither makes sense without a goal. My goal is to drop body fat to 15% or less by June 30, 2008. I don’t know if this is even possible, but it’s a goal. And the difference between a dream and a goal is the deadline. Diet My diet has always been so simple that it hurts. In other words, I’ve never done anything apart from counting calories and getting rid of most junk food. I’ve always used a complex calorie cycling method that won’t allow my body to adjust to a given number of calories. The Workouts I will follow the Dan Alexander Peaking Program with workouts on Mondays, Tuesdays, Thursdays, and Fridays. During this first cycle, I will need to take one week off from February 4 – February 9 for personal reasons. Cardio My usual cardio program is walking for one hour at around 4.0 mph, usually twice a day. I hate treadmills, so I will do this outside. If this isn’t possible for any reason, I’ll skip rope in the gym. During off weeks, I will reduce my calorie intake so I can maintain my weight – or almost so – with only 30 minutes cardio per day. Measurements I don’t care much for measurements. But others love them, so they’ll go here. I expect the measurements to go down due to my high body fat percentage and possibly some muscle loss on the way. I don’t really care because I want to get lean. I’ll take measurements every day and average them on Sundays. These are my values from last Sunday: Neck 15.7 in. Biceps 13.6 in. Forearm 11.2 in. Chest 41.3 in. Waist 34.6 in. Hips 38.0 in. Thigh 22.8 in. Calf 15.2 in. Body Weight 174.0 lbs. Body Fat Percentage 21.4% So then, let me hear what you think.