Okay, I just got done watching "300". Hardly a cinematic masterpiece but good enough when you're in the mood I guess. Anyway, you guys rave on about the spartans physiques and all, whereas on an inspection as close as possible without becoming gay, it's easy to see that they're simply fit, well-conditioned guys with low bodyfats and an average level of muscularity. EVERYONE (well, 99%, there's always gonna be the exception who's genetically prone to be morbidly obese..) on this board can achieve that in 3-12 months depending where you are now. None of the spartans were on juice and if they were, it was totally unnecessary, and a waste of chemicals if you ask me - I'd expect to hold more muscle mass if I was using drugs to get ripped, lol. How to do it? Fairly simple. 1) You need to work out with weights. Not all these catabolic aerobics people throw around as the 'spartan warrior workout'. A 3day split, modified WSB, upper/lower, 5x5, just something basic with compound, free weight exercises. 2) You need to have a strict diet. This is where most people fall down. Your calories shouldn't be too low, around or just under maintenance depending how much cardio you'll be doing. Of course maintenance calories are gonna differ greatly from person to person. Some people will get away with low low calories, others will need to eat lots of food and do more cardio. 3) Your diet must be high protein (from whole foods, minimum of shakes - preferably none at all), moderate fat (equal split between unsaturates and saturates), and low to trace carbs. 4) Carbs will also be an extremely individual thing. Some people will get away with carbs in the morning, others just pre and post workout, other people just post-workout only. Carb sources should be low GI fruits and MAYBE oatmeal. No bread, pasta, potatoes. Brown rice or yams maybe depending on the person's carb tolerance. (Of course people will argue a 'carb is a carb' but that is not so, even if the GI is low) 5) No cheat meals, or keep them to once a month. Once a week have a carb day and take in triple your daily carbs or thereabouts, from clean sources. Again, I would just increase the amounts of your usual carb sources (fruit, oats etc) rather than throw in breads and pasta. 6) Cardio to your individual needs. Whether this is low or high intensity will depend on the person. Given the strictness of your diet I'd stick to walking. 7) The usual fat burning tactics: green tea, high EFAs etc. I don't see a need for ECA or thermos as the spartans were hardly in contest condition (which is the only time you'll need these supplements really). 8) Patience, dedication and consistency. This will not happen overnight and will require discipline for a long period of time. People trying to get there quicker with even lower calories, running instead of walking, gear etc will screw it up, lose muscle and feel like ****. If you want your bodies to lose fat and keep the fat OFF you've got to do it gradually. This is probably not what you wanna hear, but it's the truth. Looking for results on a daily, weekly or even bi-weekly basis will drive you insane. Take pictures once a month and compare. This is how you'll get there the quickest, cleanest way. I could add more to this list but I know it'd just get clusterf*cked. But this is really the basic template and if it's applied intelligently, you should do just fine, so long as you're patient and consistent.