Hello, I am in need of some help regarding a workout plan that will give me the results I have been looking for over a decade. First off, I am 24 y.o. male, have been a smoker for 11 years, but recently I have only been smoking at night when i am stressed out, or out with friends because I have started jogging. I also drink alcohol more than I should and have recently swithed to mixed drinks insted of beer. But I'm ready to get completly toned, and willing to do just about what ever it takes. I am about 5'9'' and 190 lbs., and very insecure about my upper body. I lift weight about 3 days a week or at least 2, and recently started jogging but my legs and ankles have been so sore, I've had to quit for a while. I have a condition called gynecomasia where I grew tiny breasts, and I also have huge love handles which I really want to get rid of. I don't have stretch marks or anything, but I have a hard time taking my shirt off even in front of my mother. PLEASE, PLEASE can somone PLEASE help me out. I am totally cluless as to how many calories I should be eating, how much to jog, and how frequently I should do it to get a washboard stomach and loose my love handles. What exercises should I do for these areas? About how long will it take to get results? And most of all, is it even possible for me to get the perfect upperbody, regardless of how much I exercise. If anyone can tell me exactly what to do that will give me the best chances of getting toned, I would much appreciate it. I am extremely dedicated to doing this because I 'm not getting any younger and would like to get physically healthier on the ouside and inside. Thanks, Hope someone can help me, Mitch 