Haven't posted in a while in here....i worked my ass off over the summer and never worked out. Im starting again heres what i got going so far. 6'0 1/5" ~184 BF=~16% daily intake of ~3,600 to 4,000 calories consiting of ~48% carbs, ~40% Protein, and ~12% Fats Protein Roughly equates to 180 to 200+ grams of protein per day Routine: M-W-F = full body with 1/2 mile warm up jog. including.... squats and/or leg sled Calfs Bicep DB curls Shoulder press Flat BB bench Lat pulldowns skullcrushers for the tri's abs and usually i add in incline or decline bench and another lat/back. but if im tired i won't. I do weights heavy enough where i can do 2 sets of 10 and then fail somewhere between 7 and 9 on the third set. If i make it to 10 on the third set i add weight next time and sometimes do a half 4th set. Most days im wrecked after this workout and it takes roughly and hour. I don't usually walk to the water...i just bring a bottle with me to each spot to speed things up. then on random days here and there when i have time I rock climb...run...train Martial arts....or other activity. What says OT F&N about my plans. My goal is athletic fit..kinda like mens health cover look. My scrawny ass needs to gain some mass.