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So could someone give me some advice? I started workingout last week to get into shape for a trip to Florida in June. I'm 5'11" and around 210-220 lbs. This is my day in a nutshell.

I get up around 1:00 pm drink a protein shake (whey protein and 4 oz of 1% milk) take a Men's One a Day and some fiber pills.

I alternate days between --
Cardio-- treadmill 20 mintues a day with treadmill at 3.5 incline I average between 1.2 - 1.5 miles

Lifting-- 1 to 2 body parts a day with up to 7 exercises per body part. I follow the poster workouts. I have a Gold's Gym Power Flex

http://products.howstuffworks.com/go...291-review.htm

On Fridays and Saturdays I usually try to workout twice a day.

I take a shower and drink another Protein shake (whey protein frozen fruit and orange juice).

Whey protein
http://www.sixstarmuscle.com/product...in/index.shtml

Be at work at 3:00 pm and eat at around 7:00 pm ( either tuna fish in water in the package with pickles or some lean meats, tenderloin steak, chicken).
Get off work at 11:00 pm get to my other job at Wal-Mart at 11:30 and get a protein bar. At 2:00 am either eat a Lean Cuisine or a protein meal replacement bars. Get off at 7:00am in bed by 7:45am.

All I drink now is Liptons's Grren Tea with Citrus or water.

Do I need to add Creatine and or Glutamine?

Any advice would be apperciated.

what are your goals?

Cut weight and to tone up.

Read the stickies in the nutrition forum, fatloss forum, and training forum. That will save everyone the trouble of re-writing them in this thread. Then ask more questions when you're done.

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i know you're not bulking...but this thread has a mass of info you need.

http://www.bodybuilding.net/nutritio...bulk-1159.html

read this entire thread.

http://www.bodybuilding.net/nutritio...tion-1442.html

read this one too.

http://www.bodybuilding.net/fatloss-...-cut-1160.html



and then when you're done....read them again just in case you missed something

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WOW, ok from what I have read. I need 2920 cals to maintain my weight, so if I subtract 500 cals I'll lose weight.

So here's what I'm a little confused about a little,

Do I need to eat breakfast and then drink a shake before lifting?

But I don't eat breakfast before doing cardio, but still take a shake?

I need to maintain a heart rate of 120-130 bpm for 30 - 45 mintues because you don't actually start burning until after 20 mins. But what if I do HIIT?

It is important to have some nutrients in you before a workout. Some people eat eggs and oatmeal and some people just throw back a shake.

I don't think you have to eat before cardio,some say it's better not too. Just make sure you have something after or you can sip on some BCAA's during.

Not sure about the heart rate, but I don't think that there is a magic number or time for when you start to burn fat.

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Cheap and good bulk supplements from Canada Protein
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I normally do HIIT for 20 minutes for the following reasons:
A.) Because I'm lazy
B.) It's enough

20 minutes is enough to boost my metabolism to the point where I'll lose weight if I'm only taking in around 2700 calories.

I prefer to focus on reason B....reason A is accurate but not nice

your program is a "poster" program from Gold's??? what does it look like?