To start with, here's a fairly recent picture of me: Rockin the shadows hard, I know, but you get the idea. I had my personal trainer friend measure my body fat with calipers on Monday and he came up with 15%. I've never really had any kind of definition in my abs, and I've decided that's going to change. My nutrition/supplementation plan consists of the following: Breakfast - ~500 cal Orange Juice (large glass) - ~150 cal Egg Beaters (2 servings) - 80 cal, 3g fat, 1g sat Oatmeal (2 servings) - 260 cal 3g fat, 1g sat Supplements - Ester C, Green Tea Extract, L-Carnitine 500 mg, L-Arginine 500 mg, MultiV, Caffeine 200 mg Imm. Pre Workout - 100 cal Amino Fuel - 100 cal Imm. Post Workout - 265 cal Amino Fuel - 100 cal Elite (1.5 scoops) 165 cal Lunch - 410 cal Chik Fil A (grilled chicken sand and chicken soup) 410 cal, 7g fat, 2g sat Supplements - Ester C, Green Tea Extract, L-Carnitine 500 mg, L-Arginine 500 mg, MultiV, Caffeine 200 mg, Fish Oil Capsule Mid-Afternoon (3-4 hours after lunch) - 165 cal Elite (1.5 scoops) 165 cal Dinner - 500-700 cal 5-8 ounces grilled chicken, sweet potato, sometimes grilled shrimp too, no butter on anything est calories 500-700 Bedtime - 175 cal Casein shake (1.5 scoops) - 175 cal Total Daily Calories: 2,115-2,315 What does OT think of my diet particularly my supplementation choices? The supplements were all recommendations of my trainer who is a good friend and (I'd like to think) fairly knowledgeable. It appears that from most online calorie calculators that my body needs around 2,500 calories from just my daily, fairly sedentary life (attorney sitting at a desk). Figure in 200 calories of cardio plus the energy spent lifting and I'm probably right around 500 calories below maintenance assuming I eat enough at dinner. Oh, I really don't like most vegetables...hence why you don't see any on there... I'm lifting 5 days a week focusing more on completing more reps (12-15 as opposed to my normal 6-8) with proper form. My muscle endurance is terrible, so I've been trying to improve that. I've been doing some sort of core work at least every other workout as well almost doing circuit training in an effort to keep the heart rate elevated the entire workout. I'm also trying to do interval training for about 20 minutes at the end of each workout as well. So, that's it. Let's hear it.