Lets go guys! Time to shred those extra pounds! Who's in? Every week post your current weight, let's see how many pounds we can shred. Post your Height, Weight, Target Weight and Workout. Height: 5'9 Current Weight: 174lbs Target Weight: 155lbs I actually started Sept 1 at 184. Been working out constantly 4x a week. Monday - Legs, Back, Biceps, Foerarms Tuesday - Chest, Shoulders, Triceps Wednesday - Rest Thursday - Legs, Back, Biceps, Forearms Friday - Chest, Shoulders, Triceps Sat/Sun - Rest After getting out of the Marine Corps last Sept, I let myself go, and that's a no no. I was also in a 3 year relationship that just ended, and working out keeps me from thinking about it. I'm back on track and ready to rock! I'm not a professional bodybuilder, but I've done a bit of reading on fat loss, key things are(taken from a member at bodybuilding.com forums who is shredded like none other) How many calories should you be eating daily? BMR Calculator use this to calculate your BMR and then take that number and multiply it by whatever you're activity level is from this: Harris Benedict Equation so my BMR is 1869.92 x 1.55(I work out 3-5x/week) = 2,898 To maintain my weight I should be consuming at least 2,800 calories daily, to start losing weight you must have a calorie deficit Minus 500-1000 calories from your maintenance and you should start to shed 1-2lbs per week. eat protein, lots of vegies, take a multi-vitamin, fishoils and RAGE at the gym and have lots of PATIENCE Supplements that I take: Whey Protein Fish Oil capsules Creatine Monohydrate Xtend(intra workout) Multi-Vitamin Cardio: My favorite cardio has to be HIIT. I hate running for more than 45 minutes, which is why I prefer HIIT and the effects of HIIT is better than doing regular cardio. HIIT Stands for High Intensity Interval Training, this will supercharge your fat loss. HIIT stimulates your fast twitch muscle fibers, the fat loss effect from HIIT last for up to 36 hours after you finish. So how do you do HIIT? - Do a warmup for 5 minutes, brisk walking - Sprint for 30 seconds betwen 90-95% effort - Light jog or walk for 90 seconds - Rinse and repeat 6-10 times. - 5 Minute cool-down HIIT should not exceed 20 minutes, and you should only be doing it 2-3 times per week, and drink a post workout shake afterwards to replenish your body.