Thanks for the great feedback and recipes!

I'll check that link out right quick.. Can't believe I missed it..

Some follow-up questions:

Scoop= 40g?

Ok.. I heard that was a no-no (not eating within an hour of waking)..

Insulin spike..

I got this drilled into my head on the 40-30-30 diet (something like the zone diet) that insulin spikes were the enemy, as they caused the body to use energy from your food, rather than fat stores..

And, make sure you drink about a gallon of waterYeah, I've been trying this for the last few weeks.. Green tea, too..

Peeing like a racehorse, though.. :(

Seriously.. Like 3 times in an hour, sometimes more..

It's like I got diabetes (thinking of going and getting this ruled out, just to be safe)..

Getting up at 2am, then maybe again at 4am to pee.. It's awful!

Like a little kid, now.. No drinks after 8pm! And even that doesn't seem to help much.. :(

Thoughts?

The glutamine I've been using the last few days, right with my protein shake..

No problems whatsoever..

Or are you not supposed to mix it with anything?

The only fats I eat, when I'm not cheating (which is admittedly about 4-5 meals per week, easy LOL) are walnuts, almonds, extra virgin oil, and organic peanut butter.

I'm going to start taking Omega 3 supplements, too, like cod liver oil..

Yeah, gonna add this to the "prioritize" list..

I work shifts, and when I get home at 6am and go to bed my eyes pop open at 11am..

Dunno what I can do to go longer..

Work out harder, I guess.. LOL

I should also try to get to bed earlier on my dayshifts..

I usually hit the sack at 11, get up for work at 5:15am..

Yup, I'm all over it..

A bit tedious, but once I get in the swing of it it should get easier..

I tried squats a long way back, but it hurt my neck and tweaked my shoulders.. I'll just have to get some help improving my form..

Are those machine squat machines any good? Better than nothing?

Yup, I started doing chinups about a year ago.. I've gone from being able to do 2 or 3 to 10. I can do 10 the first set, but only about 5 and then 4 for the other sets.. More rest between sets, maybe? I alternate between doing the lat pull-down type, and with arms in and your palms facing you.

Shoulder presses I've been doing standing barbell ones..

Are sitting dumbbell ones better for your back?

I dunno if it's a mental thing, but I seem to be able to do more weight and reps doing the standing ones..

Mind you, you can't cheat much with the sitting ones.. That's probably it..

Rows I've been doing for a while, too.

Trying to add more weight..

Been babying myself for too long, looks like!!

FORM question!!!!

Are you supposed to relax your lat when bringing the weight to rest, or keep it tensed?

This is true..

Do you know any links for sample meals for a mass building (yet body fat percentage reducing) routine?

A tall order, I know..

Oh, and still wondering about that 3,125 calories per day formula result..

Is that to maintain weight, or add weight?

I would think not to maintain, as I've been stubbornly maintaining my weight at 205lbs for quite a while at approx. 2800 cal. per day..

I have managed to take my body fat percentage from 23% to 21.5, though, and lose 3.25" from around my body..