Hello all. I have been on and off this website, like my gym goals, for the last couple of years. But now I really want to get serious and start building some muscle, and i think creating an online journal and getting help/advice from everyone is just what i need to get this fire going. My goals are to build muscle and get big, but keep my running speed. I am in the military and need my two mile time to stay where it is, currently at 13:10. I am 6 foot and weight 211 lbs, have dropped quite a bit from 230 a year ago due to poor nutrition and lack of gym time. I want to fix my workouts and my nutrition, so i will be constantly updating this journal with both sets of info. PLEASE give any advice that any of you may have. I have thick skin and can take a "hey idiot, your doing it wrong", as long as you can follow it up with some good advice. I thank all those that lend a hand in advance.