Ok, I'm 5'9", 28 yrs old and officially weighed in at 212 lbs. Here's a pic (I'm on the right): I work on the road so my eating habits were terrible. Lots of fast food. Do you guys think 175 is a good goal to shoot for? and how long should that take me? Mondays (Chest, Shoulders & Triceps) Barbell bench press Dumbbell flye Cable crossover Dumbbell military press Dumbbell lateral raise Bar upright row Cable rear lateral raise Cable tripceps overhead extension Tuesdays (Back, legs & Biceps) Bar bent row Cable seated row Cable straight arm pull-down Barbell squat Machine leg extension Machine leg curl Dead lift Dumbbell biceps curl EZ bar standing biceps curl Ab work Wednesday Rest day Thursday (Chest, shoulder & Triceps) Same excercises as Monday Friday (Back, legs and biceps) Same excercises as Tuesday Saturday and Sunday Restdays, maybe some cardio. Only problem is I'm coming off of reconstructive knee surgery so my knees are real weak and I might spend more time rehabing that then anything else. Gonna see the specialist on Tuesday and I might need another knee surgury.