I posted this in the main forum, but I figure I'd get some better advice here. I know how anal F&N is about reading stickies and archives, and I've read alot. I figure if I'm doing something wrong in the beginning maybe someone could help and point it out early so I don't waste my time and/or hurt myself. My stats are 5'10", 220lbs, 21yo. I posted pictures in the OT Weight Loss sticky in the main forum. I want to get down to 190lbs by the end of the contest as I have not been been sub-200lbs since my freshman year in high school. 9/11/06 8:00am 1cup Quaker Oats Oatmeal 1/2cup skim milk 3 scrambled eggs 2 glasses crystal light 9:30am small black coffee 12:30pm Turkey sandwhich (2 slices whole wheat, 1 slice fat free american, spinach leaves, 4 slices turkey) 4:30pm 5oz grilled chicken 1cup 0% yogurt 1/2cup granola 1 glass crystal light 5:00pm Lifting Standing Barbell Curls 3x6 @ 40lbs Hammer Curls 3x8 @ 12lbs Skullcrushers 3x6 @ 12lbs Dumbbell Shrugs 6:00pm Cardio 15min HIIT on Bike 7:30pm 1cup 0% cottage cheese 12oz baked salmon fillet 8oz steamed broccoli 2 glasses crystal light I'll prolly have some peanuts or yogurt and maybe some milk before I goto bed. Is this a good start? I've never really had a routine and have NEVER lifted before so I'm trying to absorb advice like a sponge at the moment. I have a 100lb iron set (Straight/Incline bench, BB, DB, Lat, Leg) here at home that I can work with and my school gym has everything. Should I add anything else to eat or take something away? The salmon and broccoli was a HUGE meal, I don't think I'll eat that much again but it was really I have 2lbs of ON Whey in the mail that I'm going to try, but I'm very unfamiliar with protein supplements and when/how much to take. It was my second day trying the HIIT cardio instead of my normal steady pace, and it felt real good. I hope I can go for 20-30mins by next week! I've been keeping track of food and lifting/cardio in a notepad as well as a .xls that mktk hooked me up with.