Disclaimer

I am not a dietician or a nutritionist. You can see my diet over the 8 months I lost 55+ pounds here. It is high protein and it worked for me.

You should consult a doctor, I'm told, before going on any diet including this one. I am also not a personal trainer. I learned from who I believe are the best -- professional bodybuilders.

I started out with a different, much less taxing split and worked my way up to a 5 day split where we focus on one body part per workout per week.

This split should not be attempted by beginners. Also, weight training is inherently risky. After all it is weight and it wants to come down on top of you if given a chance.

I recommend working with a personal trainer at least for the first few months and always, always work with a training partner if you can find a reliable one. He or she should be able to spot you and you should never workout without a spotter.

Got it? Good. Now we that we have that behind us, let's stop talking and hit it.