My workout routine these days is 5 days a week (must be younger than you PeterMetro.) - On Saturday and Tuesday (when I get up early enough,) I run 6 miles, and do full upper body exercises (about 1 hour - chest, lats, lower back, shoulders, biceps and triceps), about 8 different exercises, 3 sets of 10 reps each. On Wednesday and Sunday, I'll run intervals (1.5 mile at 6.2 minute/mile, 1 mile at 6 minute/mile, and a .5 mile sprint (as fast as I can, usually in the area of 5:20 minute miles) and will do a truncated weight workout focussed on one upper body muscle group (the one that hurts least). On Thursday, I'll do intervals - the same as Wednesday, but with an extra mile of sprints, to burn myself out for my Friday rest day,) and I'll do a heavy, strength building set (i.e. heavy, but not to breaking point.) I find that this exercise routine, and lots of OJ mitigates (to a large degree, though now that I near 30, I am starting to worry) my steady diet of coffee, donuts (I am Canadian, and therefore addicted to those things,) pizza and burritos. (A typical daily menu is a donut and coffee for breakfast, a burrito for lunch, a pecan roll midday snack, and another burrito for dinner.) I am 5'11'' with a 33 waist and weigh about 165-170 lbs. On the odd occasions I eat properly (at home for Christmas - yes, I *lose* weight over the holidays), and am on the same worklout routine, I usually drop 5 pounds nearly immediately, and then gain back about 3 in muscle. When I don't exercise, I get more sluggish. And until very recently, I was out until about 1 or 2 about 3 nights a week, and other days sleep starting at about midnight. When I eat right, I feel even more energetic. But I love my burritos, so that is the price I pay.