First off I would like to say I like this site so far, lots of good info.

Heres my problem I am 25yo, male, 6'2" 205lb. some muscle, but gained weight around my stomach I want to lose that and also build muscle. what kind of training/workout/dietary regiment would you recommend? I am a nurse and work odd hours so I am lacking in the sleep area which I know is a big problem but also eating habits are hurt for the same reason I need some easy to eat meals on the go and I usually have access to microwave. I am also looking into using something like Xcience anyone have any help for me. I have been out of the gym for three years and I was working out 5 days a week for two hours a day got pretty built but wife had surgery so that killed my workout time. Thanks DIG IT

One of the easiest small meals that you can make is a cup of lowfat yogurt with a half cup of unsweetened applesauce. It looks like baby vomit, but it fits the bill pretty well. I'm dieting and eating small meals 5-6 times a day -- it's working better than any other approach I've ever tried.

Try and pre-cook your meals, that way if you only have 10 minutes you can use them to eat, and not worry about cooking. And it will help keep you away from fast foods.. Start off easy in the gym, since you've been off for a while. Perhaps a full body workout 3x a week, just to help you get back into it and get your form down. Stay away from the supplements until your diet is on key.