Wanted to start a journal to help me dial in my diet. For those reading here's alittle background to understand where I started. Over the years I had let my weight get out of control. 2009 I weighed in at 310 pounds. ( pics in my bodyspace). I dropped down to 210 by 2010 which was my slug line. I did this by doing a lot of cardio, a little bit of machines and cutting my calories. Fast forward to 2011. January of 2011 I joined a new gym in a new area. I continued cardio but started picking up free weights. March 2011 I started working on form for deadlift, squat and bench. I slowly started adding weight to each. I stopped watching my calories, but paid attention to my protein I take. Figured at this point I would just try to pack on as much muscle as I could until early 2012. Then diet down. Sept 2011 I started a 4 day ( well actually 5 but the fifth is with my wife so it's not real intense ). My split is built around these 4 main compounds, deads, bench, squat and overhead press. I start each workout for the day with one of these. I then have my auxiliary exercises which I will list each day. My split is something like this : A- back tris B- chest bis C- legs core one or 2 back exercises D- shoulders calves and 3-4 sets on chest reps. Weekends cardio with wife and usually arms. Now the hard part...diet. I started using my fitness pal for the iPad today and will work on the diet. My goal is to lose 4 pounds a month until July 2012. My starting weight is 240 and I'm sitting around 18-20% BF. I'm looking to get to around 12% bf and then a tan Injurys: I have a bad left shoulder, scar tissue in my right peck from a stab wound and pins and screws In my right leg. I have zero meniscus in both knees. Nothing to complain about just worth noting. Supplements: I'm taking creatine mono, and bio flex for joints. I take trutein whey powder to fill in the protein gaps. I will update often if just to keep focused. These next few weeks will be hectic as we are moving and I will take that week off as its my scheduled deload. My 1rm for my four compounds are: Deadlift 430 Squat 385 Bench 315 OHP 185 I do expect these to go down as I diet. That's ok though as my focus now will be on bodybuilding and not strength until I achieve desired BF goal. Any suggestions along the way will be appreciated.