https://post.craigslist.org/manage/395584887/8gq43
I will lift three to five times a week, for an hour or two. I will
take Supplement Direct's High Performance Creatine fruit punch with
Optimum Nutrition's Pro Complex (strawberry) protein blend pre and
post-workout. If I'm doing a prolonged two-hour session, I will have
Supplement Direct's 100% Whey Protein Concentrate with table sugar for
an intra-workout drink.
But even more importantly, I will eat right, really right. Losta
veggies, not too much carbs, just the right kinds and right amounts of
fats. This means I'm going to have to cook, and put up with my own
cooking. Which means I'm going to start thinking of food as
"supplements" and not as the rich experience I've long known it as
(namely, dining out).
Most important of all, I will train myself to get a full eight hours
of sleep. I have not slept that long in years now; 6 hours has been
my average for at least five years.
I'm also need to think more "scientifically" of my workouts -- no more
five-hour total body workouts, a la Army infantry P.T. That was my
physical ideal then, but at 35 I'm getting hurt trying to replicate
the routines of my youth! So, yes, overtraining has become real for
me, too, now: cardio no more than twice a week.
My goal is to bench 405, and deadlift and squat at least 495...I hope
to increase arm size to 18-19 inches (no fat, of course), and reduce
waist size to a 34 or less...I expect to achieve some of this within a
year....
May my paths be sunlit for me!
The Future Starts NOW! 
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