Welcome to the forum and good luck with your goals.

Heres a bunch of stuff that should help you get where you want to be:

http://www.rosstraining.com/forum/]RossTraining.com

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

http://www.mapmyfitness.com/]MapMyFitness.com -

Stew Smith Archive - Military.com Military Fitness Center

John Berardi - Solving the Post Workout Puzzle Part I

John Berardi - Solving the Post Workout Puzzle - Part II

LV's Grocery List - WorldFitness Training Forum

http://training.fitness.com/nutritio...01-a-32846.htm

Calorie Calculator

FitDay - Free Weight Loss and Diet Journal