thanks for the welcome and the intensity is definately getting turned up i have the police academy in about 2 months and i want to be able to make their workouts look like childs play. haha. Yes, your right about the calories being too low, after reading back through my college books (i knew i shouldv'e payed more attention in human anatomy/nuitrition) that is too low a number for me. Anyways, thanks for the advice ill keep on reading and once i get something solid down, ill post up a log for you all to criticise