ok,my stats, Im 40yrs old .on a home scale my weight is 170lb,I started working out in gym on nov 14th 2001. I work out 6 days a week.when I started I was 218lb of fat.5ft 9in 38 waist,now I am 170lb 30-31 waist body fat roughly 12%.I do one body part a day three different exercises 3 sets each 6-10 reps.when Im done I do 30min cardio for fat burn.The entire program takes me about 75min's or less.I am not looking for the Arnold look,I would be happy with a Van Danm type body or one of those ripped gymnastic type guys..my diet is about 150gr supplement protein a day,high protein foods mod carbs low fat.flax seed oil amino acids,and ando stack 2..sorry about being so wordy!