Hey ya'll, 2nd post here on offtopic! I'm a stocky 200lb 5'6" (not as bad as you think, trust me) male , 22 years old. I've lost 30 lbs in 3.5 months a few years back, but due to health problems, weight accumilated back. Plus, the weight loss back then may have been some muscle, too. Looking to lose fat, keep lean mass on, maybe grow it? Read the stickies, it comes down to... -1 g protein / lb body ewight -Low carbs (~ 100?) , and 500 cals less than maintenence. -Plan on doing aerobics in AM (HIIT, then moderate for total of 1 hour) -Plan on lifting at dusk Got myself a food scale, I have the discipline to eat strict without cheating (done it in the past). Only worry is retaining, or improving, the mass I have on now. I read part of it is nutrient timings...the hell is that? I've read the stickies and it is far too much information for me to comprehend. EDIT: Oh, and I'm looking for a lean, with some mass, body , not a stereotypical body builders size (height is a reason why). CLIFFS: The hell is nutrient timing, and any links to great diet for fat loss? I have read stickies.