[mattberam]

I actually started this thread 2 weeks ago in the newbie area, but I decided to copy and paste it to the journal area:

Hey All, Im a newbie--outta shape, overweight, and want to get ripped. God there is so much stuff on the internet. Here is my biggest question--how can I burn fat and build muscle at the same time? I can find alot of info if you are skinny and want to gain weight, but I dont want to gain weight. Most of the info I find, says you have to eat a ton of calories to put on muscle mass--I am afraid to do this. Also should I include cardio? I keep reading articles on how cardio can be a detriment to muscle growth! Confused! Any tips would be greatly appreciated.

I started my workout/fitness plan yesterday. I am going to keep a journal here of my progress.

Here are my current stats

Age: 31
Weight: 219lbs
Bodyfat: 23.2%
Muscle Mass: 38.2%
BMR: 2080

Here is my goal:

Weight: 180lbs
Bodyfat: 10%

Here is my plan (which I started yesterday)

Supplements: (I can not take anything like gaurana, ephedrine, N.O. explode or anything else they can cause a speed like effect--due to health reasons)

Animal Stak 2 (21 day cycle)
Pure Advantage Creatine Ethyl-Ester (Capsules--taking 2000 Mg 30 mins before workout)
Designer Whey Protein
L-Glutamine (Taking 5 grams after workout)
Max-Amino Caps (take first thing in the morning)
Omega 3 Fish Oil (Take First thing in the morning)
5-HTP (Take at night)
Theanine (100mg, 1 in the morning, 1 at bedtime)
Multi-Gland Caps (take first thing in the morning)
Vitamin B6 P5P
I also take Zoloft for OCD

My Workout: (I am planning on following the Body For Life Workout Program, which is upper body one day, then aerobic next day, then lower body next day, aerobic next day, upper body next day, then aerobic next day, then 1 day of rest.) You can go to Body-for-LIFE Exercise to see the full details.

Monday (Yesterday)

Dumbell Press
12 Reps 25 lbs each arm
10 Reps 30 lbs each arm
8 reps 40 lbs each arm
6 reps 45 lbs each arm
8 reps 40 lbs each arm

Dumbell Flys
10 Reps 25 lbs each arm

Shoulder Press
12 reps, 60lbs
10 reps, 40lbs
8 reps, 60lbs
4 reps, 100lbs
12 reps 60lbs

Lateral raises
12/ 15lbs per arm

Lat Pull down
12/95
10/110
8/125
6/155
12/170

Seated Row
12/120

Tricep extension
12/50
10/60
8/70
4/80
12/50

Dumbell Curls
12/20 per arm
10/22.5 per arm
7/22.5 per arm
6/22.5 per arm
8/17/5 per arm

Preacher Curl
12/30

Tuesday (Today)

20 mins of aerobic every minute increasing the intensity, at the fifth minute you go as hard as you can for a minute, and then drop back down to a low intensity, then repeat. (This is the body for life program--referred to as "the 20 minute aerobic solution").

Weds:
Lower Body

Thursday:
20 min Aerobic solution

Friday:
Repeat Monday

Saturday:
20 Min Aerobic solution

Sunday:
rest

What I ate yesterday:

8:30am
3 Hot Dogs (97% fat Free Hebrew National 1.5 grams fat each dog)
2 Pieces of Eziekel Bread (Sprouted Grain Bread)

11:30am
Roast Beef Sandwhich on eziekel bread

2:30
Protein Shake (36 grams of protein)

3:30--Worked Out

4:30
Protein Shake (36 grams of protein)

6:30
Large bag of beef jerky

8:30
4 egg whites, 1 hot dog, 2 pieces of ezeikiel bread

10:30
Fat Free Pringles Potato Chips (About 30 chips)

12am
Sugar Free, Fat Free Jello (20 Calories)

I have attached some current pictures of me and a picture of the body I would like to have (you will obviously be able to tell the difference!)

Anyway, I know this is long and I appreciate you guys/gals reading this. I am serious and committment so any tips is greatly appreciated. Thank you!