Hey guys, I need some help from the "fit of the world". I am 23 6'/200 +/- 3 and am a police officer working 1800-0400hrs 4 days a week. Background: Entered the academy weighing 240. Graduated weighing 220. I am not sure how, but I have lost an additional 20 or so pounds just being a police officer. I don't watch what I eat, but I usually only eat twice a day. Now that I am down to a decent weight for my size (it's not THAT bad is it??) I would like to take advantage of the opportunity, and start lifting and trying to stay in better shape. Another reason of insperation is that I have been involved in some stuff at work that kind of runs along-side SWAT stuff and have loved every minute of it, so now I have a new work interest. I am no runner by any stretch of the imagination and usually average a 9:45 mile and only run a mile or so. My goals: Gain running stamina in order to be able to keep up with most of the SWAT guys, add muscle mass and gain definition and overall just keep my weight off. My typical day: Wake up 1400hrs. Get ready for work and eat something fast around 1530-1600 (usually McDonalds or Taco Bueno). Go to work and in the process dip lots of snuff and drink on average of 3 liters of water in a 10 hour shift. Me and a buddy usually go eat around 2330 which usually involves either a breakfast buffet or a hamburger. Get off work at 0400 and go home to take a shower again and go to bed. So there it is. I will be working out in the gym at my PD which has the basics and nothing more. Can anyone recommend a workout program for me, 'cause I know nothing about it. I would also like help on supplements etc, but I can't afford to spend huge amounts on them. I also have a bad shoulder that usually starts hurting as the weight increases. Sorry this turned out so long, but I think I have answered MOST of what will be asked. Thanks Guys!