I was tired of my gut and being out of shape. Starting weight: 220lbs Ending weight: 180lbs Last summer in Florida....fat ass Start of fitness plan 3 weeks into program 6 weeks into program 10 weeks into program Here is the fitness plan: Water: Take your weight and multiple it by .66 and that's how many ounces of water you should drink a day. Flavored, sugar free water is ok, also Crystal Lite is fine to mix with water as well and counts towards your daily liquid intake. Diet pop is ok as long as it has no carbs, but does not count in your daily intake of water. (Example: 200lbs *.66 = 132 ounces) 128ounces in a gallon. 630am meal protein shake and an egg beaters omlette. The protein shake consisted of 4 oz of skim milk, 1/2 banana, 3 frozen strawberries, scoop of protein and then fill the water up to about 16 oz or the consistency you like. I know that sounds gross adding water but you won't tell a difference. I got a 4 gallon bucket of protein at Sam's for $19.00. You can't come close to that anywhere. I take a multi vitamin, green tea, vitamin C, and amino acids as well as a fish oil pill with my protein shake in the morning. The amino acids basically help your body retain and use all the protein you are taking in. The egg beaters omelet is 1 cup of egg beaters (Buy at Sams). Put the cup of egg beaters in the pan let it cook and flip it like a pancake and then put a piece of non fat american cheese in the middle. If you want to spice it up put some salsa, red and green peppers on it. It tastes pretty good. 930am meal is a protein bar. There are all kinds that have sugar in them and you want the least amount as possible. At Sam's they have "Premier Protein Bars" I think they are like 12 of them for 12 bucks. They are the best ones you can find. If not Sam's has some 15gram Detour bars but you would have to eat two of them for this meal. 1230pm meal is 1 cup nonfat cottage cheese(with a little pineapple) or a can of tuna with mustard. Turkey/Ham wrap. Turkey/Ham Wrap: 4 pieces of sliced turkey and a piece of nonfat cheese in a tortilla. You could put honey mustard on the tortilla if you want. The sliced turkey is also at Sam's "Oscar Meyer" sliced turkey either oven roasted or smoked whichever you like. The sliced cheese I would buy at Sam's too. Kraft Fat Free 330pm meal – Oatmeal and Rice Cake. I have 1/2 cup uncooked oatmeal. I put splenda on the oatmeal. Of course only use water to get the consistency you desire and put in microwave for two min or so or use the hot water from the coffee brewer. Unsalted rice cake with peanut butter and sugarless jelly. This is a great meal to eat before you work out because the oatmeal is good carbs for you to burn while you work out. 630pm meal – Either 2 boca burgers (can get a box at Sam's) or 2 pieces of Tyson chicken (honey mustard at Sam's in a big bag) or Fish or Turkey Burger which you can buy at Sam's. That meat with a serving of brown rice or a red potato and either a can of unsalted green beans or a cup of veggies. I buy the Colliflower, carrots, and brocolii mix at Sam's. On the potato you can put “I can't believe its not butter” spray only and pepper. Not regular butter of course. 930pm Meal was a 1/2 cup lowfat cottage cheese, and 1/2 grapefruit. If you don’t like grapefruit, you can't have oranges or apples because there is too much natural sugar. Instead you could do like another rice cake with peanut butter and jelly to go along with the cottage cheese. Some things you could eat if you are really feeling the hunger pains! 1 packet or ½ cup sugar free fat free jello. 1 rice cake and put just sugarless jelly 1 packet or ½ cup sugar free fat free pudding (Don’t go overboard with this, it’s easy to do) Onions, green peppers and cucumbers ok to eat with tortilla or omelet. Salsa for omelet Unsalted peanuts in moderation Diet soda with 0 carbs, although this does not count in your water intake for the day Goals: You need to eat on a schedule so your body burns what you give it and then burns fat when you work out. The goal of this diet is to keep your sugar levels consistent throughout the day. You don't want your insulin "spiking" because then your body will store fat. You eat a lot of protein because it speeds up you metabolism naturally. The first couple days you will probably feel like you are on a caffeine high. You eat moderately every 3 hours to keep your metabolism up. Workouts. Do at least 1 hour of weights per day. Chest and back Mon. and Thurs. Legs and Shoulders Tues. and Friday. Weds and Sat - arms. Abs every other day. ½ hour of cardio daily. (Any more than 30 minutes and your body starts to burn muscle. Sleeping, dieting, water intake, working out are the important things. Sleeping 8 hours after working your body so hard is important. You burn the most fat being hydrated and of course eating right. You will begin to see results within 3 weeks if not sooner and then you will start dropping 2-5 lbs a week!