My idea may be wrong, but i'm sure you have a better idea, considering i'm just starting. I've started counting my calories and as soon as I find my maintenance for the week, i'll stick to that. Your maintenance is where you don't gain or lose weight, right? Considering I work in a kitchen, i'm able to eat about 5 or 6 meals in a day. Chicken breast, wild rice, raw veggies, salmon, steak, etc. Currently taking a multivitamin once daily, plus about three protein shakes a day. One pre workout, one post workout with a meal about a half hour after workout. And one before bed. Is this right? I currently work out every other day. My training routine is probably not the most set in stone yet, I work out at home. Bench press, leg extension, standing calf raises, curls with bar and singles, squats,and now starting dead lifts ( not sure if doing them right though), etc. I usually do the same exercises every other day. Should I do the legs one day, the arms and upperbody another? Also doing cardio on days off for about a half hour. Please give advice on what i'm doing wrong so I don't continue to stay in bad habits and not get anywhere. My goal is to gain muscle and lose the body fat.