I've been dieting since early October, just recently began exercising/working out on a regular basis... so far so good. I weighed 195 when I first started, and today I'm at 175. I was actually at 205 lbs this past May, so I've came along way.

Initially, 175 was my goal but now that I'm there, I'm looking to get down to 160 and then add some muscle weight back up to 175.

Anyway, I had a few questions. I'm looking to join the Air Force, which has weight restrictions (175 for my height)... I need to clear that at least by ten pounds. Basically, I'm still needing to lose a little.

Since I've just recently started to do a heavy work out, should I think about drinking protein shakes? At this point, I really don't want to gain any weight, but I would like to burn away the fat. Is this a good idea or not?

Also, my buddy is finally starting to get into a health kick. Probably weighs about 250 (at about 5'11/6'0")... needs to drop significant weight. He's already thinking about buying protein shakes for his workouts. I told him he would probably want to avoid it since he is wanting to drop a bunch of weight. Someone else told him that it would turn the fat into muscle, but I'm not real sure about it.

What do you guys think? Any nutritionists on this board?