i dont have alot of time right now, but i will start off with a few things - start a PPR in the member section, and record eveything you eat,everyday, no matter how small, and do this for a week. dont just say, oh i had a tuna salad. what was in it, how big etc ? dont assume you ate "1000 cals worth of this and 500 of that" studies show that people easily underestimate the calories they consume. - how much sleep do you get, what exercise do you do?, what hours do you work, what sports/hobbies/other physical activities do you do? - do you have any medical conditions that would stop you eating a certain food group or doing exercise ( not after a personal medical history, but obviously something like diabetes, or a broken leg, are going to mean you have to change things a little bit) - do you have access to a gym or any gym equipment ? finally, dont fixate yourself on a target weight. muscle weighs more than fat. weighing yourself is a tool to see progress, but it is not the best measure. what you ate, how much water you drank, time of day etc, all influence your weight. so you want to weigh yourself once per week, on the same day at the same time (eg on a friday morning before work, or a monday afternoon before lunch etc) - building muscle requires a calorie excess. this is fact. you cannot build muscle when you are not eating enough calories. - losing fat is 95% what you eat, and 5% the exercise you do. The exercise burns hell of a lot less calories that you think. it is the catalyst to get you motivated, to improve your health, strength and to help burn off calories, but it will be pointless (in terms of fat loss) if you are still eating 4000 cals of junk food a day