I hope it's ok if I post here, since the OP thinks I'm "a huge rough ridin' tool" but I came here to confess and to get the support of the other Fitcats...
Confession: After being consistently pretty fit and healthy, I got lazy about mid-Sept of last year and just stopped working out. Fast forward to last week when I finally got disgusted enough with myself after putting on ~ 20 lbs of "bad weight".
Plan of attack: Although I have a pretty good concept of the how/what/why process of strength & conditioning, I spent several hours one evening last week searching for a well designed workout plan that included a diet as well. I found the "Bizzy Guide: 21 Day Start Phase" that was produced by Muscle Pharm (The supplement company) because it seemed to make sense as a good "starter program", especially for someone who'd been lazy for about 10.5-11 months.
I embarked upon my journey back to physical fitness on Friday, Aug. 1 and I can tell you that the diet is surprisingly adequate although it seemed like there wasn't going to be enough calories when I first read it. I can also tell you that, despite using insanely light weights for the first four workouts, I am sore as a motha-fucka!!
Ps - Great thread and glad y'all keep this up.