T Nation

Weight loss

Hey Everyone,

I was wondering if someone would take the time to help me out a little.

I need a good diet plan and workout plan down to what foods to eat and how long I should stay at the gym.

I am 150lbs looking to reach a goal of 125-130. if anyone could help me out I would really appricate it. Thanks.

Have you searched the site yet? Take a look at the Frequently Asked Questions. That will give you a few good articles to get started. As for time in the gym, you’ll have to find what works for you - but for sure keep it to no more than 90 minutes at a time, for starters see what you can do in about an hour.