BACKGROUND      Top ten state wrestler at 175 lbs 9% body fat in 1984. Old maybe but I know how to push myself & compete. Graduated had no specific physical goal to work toward or be passionate about. Fast forward 25 years August 2011  221 lbs found out I was in a diabetic state Neuropathy IE diabetic's nerve damage in feet.  Bad daily pain for well over a year. Extreme fluid intake for over a year.      Some Vision loss - Yet to be recovered. Motivated I started self education Only diet or exercise change: Eliminated Hi Fructose from diet. Cut sugar to 10 grams & carbs to 20 grams or less per serving. I was a sugaraholic. Goal was to get my health & physical self pride back. Lost fat & muscle. Acquired body monitor, Carb Nite, & Carb Back Loading, then joined the gym all around Christmas 2011. January 1, 2012  200 lbs 20% body fat.GOAL Gain 6 lbs of muscle and lose 7% body fat by 4-12-12. IE 14 lbs fat. Estimated weight 192. I'll reset goals after that.I'm 6'4 so even when I was in competition shape I was and am of skinny build.  Never had moobs or big guns. Fairly strong & fairly conditioned but no abs and a little too slim of muscle.  January 4 I started CN/CBL depletion stage diet and started a light workout.  I'm already shaky wobbly weak & sore  🙂     Wanna Ignite change?  Be maniacal and radical!  Just tamper it with wisdom before you completely fok yourself.                                                            That IS my line, and I am sticking to it.                                                                                                                            I want to be a poster childMore backgroundI honestly know little about resistance and weight training. But I am learning.  Did lots of hard workouts including weights in the late 70s and early 80s.  It was high school I had no real plan logic or instruction just a well about average determination to win.  Have done lots of physical work all my life.  Ran & worked out more than most but no real defined disciplined workout, diet, or plan.  Oh and no specific goal.  I was always interested in health but lifestyle and sweet tooth still had me consuming sweets junk hi fructose soda pop & store bought juices.  7 years ago on my 39 th birthday I looked at myself naked in the mirror and said where did my arms go and where did that belly button insulation come from. For real. I had been ignoring it and procrastinating.  Age and health is a sliding slope and if it is to be its up to me.  I needed specific goals and a plan.  Only setting  good specific physical goals is difficult when you don't really know, I mean fully understand exactly what it takes to achieve them both in regards to very specific diet and specific workouts, benchmarks, adjustments, what gets what results. Health was always ambiguous.  More specifically its not lift x ten times and you will gain x muscle or run this speed this long and you will lose this much fat.  But thanks to CN & CBL its becoming a lot more defined.  I sold myself on looking good by 40 and the clock was running.  At the time to do this I decided to hit the treadmill.  So I  acquired one and hit it for 30 minutes about 6 days a week in the morning early before work.  Secondly I heard free weights were best.  I wanted to target my arms and I could afford a set of dumbbells so I acquired a set.  I hit them hard about 10 to 20 minutes every evening sometime between work and bed. I started kind of heavy and went up on reps & sets adding in different movements eventually buying another set again a little too heavy and repeated.  I cut way down on the pop or soda whichever you prefer and “ate right” which meant I tried to skip the snickers and pie.  After reading CN & CBL I can see why it worked to the degree it did.  Over time I dropped about 20 pounds toned up some, added some muscle, and looked and felt better.  After about 24 months I sort of faded off of it.  Fall 2011 6 plus years later due to the realization of my diabetic state and what path I was on I got re-motivated to change my diet, return my health, and restart recommit to a fitness plan.  But I didn't want to blindly forge ahead and invest way more time & energy than required to get way less results than I should.  I did that in the 80s and to a lesser degree ever since.  Thanks to Keifer's article in Mens Fitness then CN & CBL I believe I am moving in the right direction armed with a lot more and better information than I ever had before.My plan (or the basics of it)And I am sticking to it.  Until I modify it. 🙂  I am still in the CN/depletion stageSleep 11P to 6A.Rise, hit the body monitor & record results. Drink morning coffee adding some combination of heavy whipping cream, coconut oil/milk, whey or fiber mix.  Plus Omega 3 laden fish oil pill.  Later to be replaced by flavored fish oil liquid which won't have me burping tasting smelling like fish oil.  Sometime in the early part of the morning a short, core, whole body blast to raise heart rate and maximize fat burning for the day.  Starting with stretching then easing into it then quickly ramping it up when I'm warm & feel safe. Some combination of one legged squats on a big stability ball then pull ups then (whole body big muscle) dead lifts with bar or semi heavy dumbells or kettle balls or squats maybe followed by a few short wind sprints and just enough walk down until my breathing & heart rate are about to the “cardio fat burning rate” for my age & weight. Goal is for the whole process to be done inside 30 minutes.  I'm not going to make my muscles burn or go catabolic. Again its to raise heart rate for fat burning maximization for the day.  Screw high heart rate long duration muscle burning cardio or hours of “fat burning” speeds on treadmill elliptical stair climber etcBTW I am currently laid off on unemployment so I generally have the freedom of time control.  But I know this will change so I am making the most of my time.  I also have a gym about 5 minutes from my home and in addition to the dumb bells so far I have a pull up bar, barbell weights and bench.  So I can get my version of cardio done either way.Noonish snack Hi fat cheese, meat, like pastrami slices maybe a piece of celery or bell pepper with Flax seeds all per CN list. Fish oil, optional Creatin plus coffee with some combination of whipping cream coconut whey or fiber3P ish CN fat & protein day high calorie recipe lunch. Plus a Multi, Calcium, Fish oil, optional Flax oil/seeds Creatin plus my coffee &  mix30 Minutes pre train shake 200+mg caffeine, or coffee plus 10+g of whey, coconut milk/oil, and 5g creatine. 4P to 6:30P  Work out!  Not necessarily 2.5 hours thats just the time frame its to get done in. Post workout shake Carb Countdown milk/smoothie or Coconut milk 10+g Whey, 10+g Casein, 10+g Hydrosate, 3g Leucine1 hour post work out CN fat & protein high calorie recepie meal plus a multi & delicious fish oil.  Evening snack may include cheese meat green veggie or some flax seeds pumpkin seeds or a few almonds.Optional Before bed snack may include cottage cheese, egg, a meat, like dried beef or fish like canned Samon & or a shake, Carb Countdown milk/smoothie or Coconut milk with Whey, Casein plus delicious fish oil optional Flax seeds sprinkled.I think one of the big keys to unprecedented personal success with this plan is pre planning, organization, and preparation.  Just start getting everything you need for the first week ahead of time so that by the time your well thought out and pre planned first day arrives you hit it like clock work.  No scrambling or improvising.  I am not so serious like I'm training for an event but I am training for life as I want to look, feel, and go thru it.  I am not under the gun but I ain't 19 anymore and we are "burning day light." BTW The body monitor that I acquired is an Ormon 514c.  So far very impressed. Gives me weight, Body Mass Index, the ever important Body Fat Percentage, Skeletal Muscle Percentage, Resting Metabolism, Body Age, and Viseral Fat Level.  It explains what each means to you plus has simple charts and it will give you the basis of how it achieves them.  Personally I don't care if its macro exact only that its consistent so that I can really track real progress not just what a stupid misleading bathroom scale says.  Some of us are satisfied with what we see in the mirror and the fit of our cloths myself I want more for when I hit what might otherwise appear to be a plateau. OK a snippit more for the geeks.  It has you stand on the four metal points monitor/scale hold more metal points in a specific position sends electrical impulses through you and reads measures calculates then uses your personal data against compiled data to give you the results.  Plus its quick and easy and hurts less than being tazered.  😮Any and all suggestions or comments are appreciated.