[pbs911]

I had a GF who would walk about 10 miles a day. Tightest @ss I ever felt!

Me, I started back on my lose weight - build mass workout. Since mid November I lost 35 lbs. Most of wich was probably from not drininking 6 beers a day.

I replaced my breakfast with a Met-Rx shake (1/2 serving of the recommended powder) and went to eating about 3-4 other small meals a day. Lots of veggies and high protein foods such as chicken, tuna, steak.

IMO I have gained a lot of definition. I also had to toss a bunch of clothing away that no longer fit.

There is lots of information and what works best for a individual will vary as much as individuals vary.

Some typical "rules" are:
For cardio you need about 20 mintues before any fat is burned. Doing cardo in the morning (after you have not eaten all night) helps to lower the 20 minute fat burning time period. IME this is true. Don't get your heart pounding out of its chest but just enough so you cannot hold a conversation without being breathy. The intensity will follow naturally. Cardio about 4-5 times a week.

Lift weights, sit ups, and strength training 3-4 times a week. You will natually get more mass and definition. It takes alot of work to get huge and ripped. For most it is unattainable as it is based on genetics to a large degree. To increase mass you have to eat more protein than you body requires ( I have never seen a hugly ripped vegitarian). Try at least 90 to 100 grams a day.

Drink a lot of water. Don't eat fast food.