Thumby55, If you want to burn fat and maintain the muscle. Here is what I recommend: 1) Take Soy protein (Not whey) - Soy protein has been shown to help support the body's calories burning capabilities during low-calorie diet. 2) Reduce your intake of sugar and fructose. You will also be avoiding milk and milk product. Not only does milk have a very large amount of saturated fat and sugar, but it also has high levels of sodium, which lead to water retention and a smooth bloated appearance. 3) Try to eat more fiber 4) Drink more water 5) Eat fewer calories - In order for your body to use store fat for fuel, you must eat fewer calories than your body needs. When your body doesn't get the calories it needs from your diet, it will begin to breakdown fat stores and muscle tissue to get that energy. Now here is the trick. You want go maximize your fat usage while minimizing your muscle breakdown. This is done by not drastically reducing your calorie intake. It also done by weight training which helps to maintain your muscle mass. Ephedrine does have several drawbacks. First of all, your body adapts to its effects very quickly. So after about 9-12 weeks of use, u will become resistant to its effect. The only way around this is to simply cycle your intake. Take 3-4 week break after 9-12 weeks of use. The next problem with ephedrine is that it increases your blood pressure and heart rate, and simulates your nervous system, The most common side effects are nervousness, agitation and insomnia. It's like you drink 10 cups of coffee all at once. Note that some of these side effects will diminish after a few weeks, but the fat burning effects will continues.