Just wanted to "Hi" and thanks for all the great infomation. I just want to read and learn...and this is the place with all the info!

I've been working out 4days a week for the past year, but I still feel old and fat!! I'm 36 yrs old, 195lbs and 26%bf. I'm trying to gain lean mass and loose the fat. My goals are to become 220-230lbs and 15 %bf (trying to set realistic goals). I need to get my diet straight and log some more gym time. Thanks for contributing all the great diet and workout tips!!