Ok.. i was getting fat. As a former gym rat and fitness fanatic i sinply lket my-self go. For 3 years i hardly did any exercise and eat crap. Drank quite a bit too boot. So i go to the dr's and I am 84KG. The heaviest iahve ever been in my life. Normally i am about 78-79kg. But i can feel fat on my sides and for the 1st time i n my life i have a spare tyre. F**** i look like every other middle aged, fat man over 40 out there. So....time for drastic action. I studied what works and what is B*S*. For example everyone thinks go running, diet is the best way....no it is not. I hardly do any cardio. i used to but almost stopped that now. So here what i did. 1) I needed to get rid of 10kg of fat from my body and at least keep the muscle..if not put a little muscle on. I like the toned look nit the body builder look. I know that years and years and probably steroids but i used to bulk up quite a bit lifting weights before. So i needed to vut calories down but get more protein and minerals into my system. 2) i studied Fasting and went for the 16-8 fasting. i.e no breakfast. eat about 1pm, 6pm and 9pm..high protein meals. 3) NO snacks...ever..not one. 3 meals....coffee/water..nothing else not apiece of fruit. Nothing. And I have stuck to that for 6 months now. get's very easy. Snacking alone van add over 500 calories to your intake every day. That's 3,500 per week (1lb fat) No cakes, sweets, biscuites etc...it is amzing how much you can eat working from home out of habit. You have to stop that 100%. 4) Gym....3 time s a week. Full body compound weights. Quite heavy weights and build it up. NO cardio at the gym. Lift heavy, low reps for the harder/denser muscle look not the big fluffy muscles. I really do not like people that are too big muscles. It doesn't look good i.m.h.o. 5) try and go walking 2 week. yes this is cardio but it's not running/jogging doing cardio for the sake of it. I'll walk to the shop or hike, etc. 6) Only drink (lightly) two nights a week -dry white wine mostly(fri /sat) Not a drop midweek/during the day etc.... It's good to cut down as you get older as well. Booz is dead calories but i can't give it up. it was much more about changing my habits not jumping into some diet fad for a month or two then rebounding, knowledge is power. Ok so 6 months on... weight 75kg..almost there BF% i would guess about 14%.....ish. No fat really visible six pack is in view. Look I am no male model but for my age I get stares when I go swimming put it that way. I feel/look the best I have ever done in my life. Even better than when i was in the gym in my 20's (because then i paid no attention to diet at all. Huge mistake) Good toned arms/shoulders/chest..not bulky though. That's important to me. Think more like Robert D.Jones phsyique. waist 31" (was 35"..fast b***'d) I am kind of almost there with my goal. My weight should be 72kg -74kg but i'd like to get my BF% to about 10%....but i am not going to micro manage this and get too obsessed. I'll see where it goes. Now I notice how fat most people are. At my age i'll bet less than 5% are at their ideal weight. Bye the way it is all about proportions to look good. Waist/shoulder 1:1.55 is ideal. etc. The v-shape upper body, strong legs etc. So there you go. It can be done but you have to know what to do and how to do it. if i had to offer one source where i learned the most about this it would be Martin Berkham from leangains. Look at this physique... Now it's a matter of staying there.