I've been doing this about every day for 3 weeks now, down from 194 to 186 lbs. I'm recovering from a knee injury so I've been limited in what I can do, although I've gotten a lot better, and I need surgery on my shoulder to remove a bone spur, so that severely limits what I'm able to do with weights. Its should be able to run now without any pain but it's been raining non stop for the past couple of weeks so I haven't been able to try yet. Breakfast 2 egg whites and 2 Jimmie Dean turkey sausage links (I believe its about 200 calories total) Snack Handful of almonds Lunch Turkey Sandwich no cheese Mid-Afternoon snack 1.5 oz of tuna + spicy mustard Dinner Grilled Chicken Breast/ Salmon Fillet / or Tilapia fillet w/ some black beans About an hour after dinner I've been doing 30 minutes on the exercise bike, progressively I've been able to do more resistance because my knee has been healing well with this. I've been loosing weight so I know this has been at least somewhat effective, I'm just curious what else I could do to make the diet better. I've been doing a lot of push ups / flys and curls/hammer curls, but I want to try to figure out some other exercises I can do without inflaming my shoulder a lot, hopefully I'll be getting surgery within the month.