Hey every one i was wonderin if you could help me out with a diet plain right now im 6 feet 209lbs pritty good shape but i found its a constant strugle to loose weight and have the mucusle (can't spell to tired) show cuz right now i eat a breakfast thats a good size most the time right now a small lunch and most the time a good size dinner. but what i really need help one is like what foods to eat and how much or even the diets that you have found works for you anything would be very helpfull. thanks