Stats: Gender: Male Age: 24 Height: 5'8" Weight: 181.6 BMR: 2501 calories Addictions: Fast food, cigarettes (1 pack/day), red bull (3-5/day), soda Goals: - Weight: 150 lbs. - Better cardiovascular health - Less fat, more lean - Kick the addictions (no fast food, no cigarettes, no red bull) Game Plan: - Continue to study and learn more about nutrition & weight loss - Consume 2000 - 2200 calories per day to start - Cut out the regular soda; replace with Coke Zero (I know... it's a start) - Cut down to 1-2 red bulls a day at first (Pathetic? maybe... I'm rather addicted though!) - Order lots of Swedish Snus; stop smoking the cigs and start getting my nicotine elsewhere - Increase cardio workouts (bike riding, circuits, running) - Start lifting program - Update Sherdog log frequently, recording daily calorie intake, exercise, weight, etc. I know I'm replacing a lot of bad things (soda, energy drinks, cigarettes) with what might be lesser evils (diet soda, smokeless tobacco). I'm just trying to be realistic. I have zero confidence that I can wake up tomorrow and not smoke or get my fix of caffeine/sugar. The Snus will definitely allow my lungs to start the healing process. The Coke Zero... well, at least it has zero calories! I was athletic throughout my childhood and middle-school years (wrestling/basketball). About two and half years ago I was doing circuits alongside a heavy squat/deadlift/bench routine and weighed 147 lbs. Since meeting my girlfriend I've put on a ton of weight (peaked around 194 lbs!). If I can kick the cigs and get back in shape I would love to take advantage of a local Judo or BJJ school. I have free weights at home, a road bike, some sort of old step machine, and I'll add a few kettlebells soon. I'm not sure I'll be able to do heavy squats without a rack, but I will read up and develop a lifting plan that will help me lose weight and increase muscle/strength. I take a multivitamin and fish oil daily. My projected caloric intake for Friday, July 2nd is: - Scrambled eggs (2) - 200 cal - Wheat toast (1) - 70 cal - Skim Milk (16 oz) - 160 cal - Chicken breast (2 pc.) - 340 cal - Black beans (1/2 cup) - 200 cal - Brown Rice (1 cup) - 640 cal - Mixed Vegetables (2/3 cup) - 60 cal - Red bull (2) - 220 cal Total: 1890 calories I'll add another hundred - two hundred calories. Maybe some fruit... I've already prepared the rice, chicken, veggies, & beans for lunch & dinner tomorrow. Comments, criticisms, & suggestions are encouraged. Thanks.