Everything I got anyways, which might not be much but goint to give it my best shot. Current Stats 208 lbs. Bf - 13% (as best as I know doing chest, ab, and thigh skin folds.) Monday, Wednesday, Friday: HST Training 10RM ( I will do this for two weeks, then 5RM for two weeks. I will most likely drop the Bicep Curls and Tricep Pushdowns on the 5RM weeks. I wil do 8 weeks and than take a week off and depending on where I am BF wise, either begin bulking, or keep cutting) Squats Calf Raises Straigt Leg Deadlift Incline D Press and or Flat D Press Lat Pulldowns (not strong enough to do pull ups) and or Seated Rows Shoulder Press Rear Delt lateral Raises Bicep Curls Tricep Pushdowns Tuesday, and Thursday Cardio 30-45 minutes at 60% - 70% BPM. Core (Front, and Side planks) Nutrition: This is where it gets tricky for me, I have read much about different body types and so many other factors. Based on that research I have come up with a maintanence of 2800cal Training days - 2200 - 2400 at 25%carbs, 50%protein, and 25%fat Non training days - 1800 - 2000 cals at same Micro ratio. Split into 5-6 meals a day. Today was my first day, It is hard to train with HST principles when you are so used to just pushing it until you can do one more rep. it was nice to finish my work out and still have energy. Of course I pigged out yesterday.