Some sketchy advice on this thread. "Just go to the gym and run through all the machines. Two cycles of 8 reps. Adjust weights. 3xweek. You don't need cardio but if you want to eat a little more everyday then cardio is good." How do you know what machines are at the gym he's going to? I've been to multiple gyms where the equipment available varies greatly; I've seen gyms with six pieces of fixed circuit machines, and gyms with 32. The guys looking to lose 11 pounds in seven weeks here and you're telling him not to do cardio? Sounds like your plan's more built for someone just looking to gain muscle mass. I'm assuming this guy want to build lean muscle and torch fat, rather than just bulk up. "Lift weights, run A LOT, drink plenty of water, eat healthy, etc." This is great general advice, but it's way too general. I'm sure he knew all this. "You have 7 weeks to lose 11lb. Just run a slight calorie deficit and it'll be easy" Since there are 3500 calories in a pound of fat: to lose the amount of weight the poster would want to achieve in seven weeks (11lbs), he would have to run a calorie deficit of 38,500 calories or 786 calories a day in that time frame. Not only is that dangerous, but it probably wouldn't work. The body tends to go into starvation mode when a person drastically reduces the calories their body needs to function. During starvation mode the body conserves energy by slowing down a person's metabolism so that they don't burn through all their energy reserves. Also a lot of mass lost during this diet plan would come from muscle in addition to fat. Obviously coming to a style forum to get advice on how to build lean muscle and torch fat may have not been the best idea. There are plenty of websites where you can obtain free information on how to eat and exercise, to achieve your fitness goals. I recommend menshealth.com, this site is filled with advice from professionals that really do know what they're talking about. If you really want a quick and dirty guide on how to exercise and what to eat, here's what I do during the week to keep in shape: Daily Breakdown Morning: The first thing I do when I wake up is: -Eat a very small breakfast with a glass of 2% milk (I like to keep the calories in around 300) -Perform 100 regular push ups. (I do it in one set, but you can break it up however). This quick morning routine both wakes me up, and gets my metabolism running strong in the morning: One of my friends who's a trainer for the Baltimore Raven's, tells me to picture my metabolism like a fire that burns calories. You want to add both fuel (food), and fan it (exercise) to make it burn hotter. So making sure your fire starts out burning hot in the morning, by getting something in your stomach and doing this very light exercise routine in the morning. When I get to the office I have a medium sized meal (around 500-600 calories) In between this 8AM-12PM when I'm in the office I try to guzzle down around four glasses (8oz) of water to keep myself feeling full and hydrated. Afternoon: At lunch around 12PM I like to: -Take a leisurely ten minute walk around my office building, -Eat a medium sized meal with a glass of water (around 500 calories) Around 4PM I usually have a handful (1oz) of walnuts (170 calories). In between the 1PM-5PM period I guzzle down another four glasses of water. Evening (Here's where it varies during the week): Miscellaneous Gym Workout (Details Later) Eat Dinner (Around 500 Calories) I end the day at 10pm with a good 8 hour night sleep. It's important to get enough sleep, so your body can rest and focus on repairing the muscles you've damaged during your workouts. This routine allows me to get all the exercise and nutrition to keep my body at a healthy and very tight 145lbs 5'9" 29" waist.