That's a good start but think what else can you do to improve it? I mentioned the importance of protein and that it takes more energy to burn it. You don't want to cut too much fat out of your diet but you want to stay away from bad fats. For fats if you can get your daily need from fish and nuts that'd be perfect. Anyways here why don't I show you what my diet for today looks like:

6:00 am, Breakfast:
-3 scoops of oats, half a cup of milk mixed with 4-5 strawberries, a handful of blueberries and crushed flaxseed.
-1 scoop (18 grams) of Whey Protein
-1 glass of distilled water or half a cup of orange juice
-Multivitamin supplement

6:30-45 am, long walk followed by a light core workout.

9:00 am, Brunch:
-Protein shake: 2 scoops of Whey protein w/ glass of distilled water/ice, with almond oil.
-1 WA. Delicious Apple

11:45 am, Lunch:
-Tuna sandwitch (serve on whole wheat bread)
-1 poached egg

1:00 pm, Roadwork (more than every other day)

2:30 pm, Meal 4 (pre-workout):
-Protein shake
-Lipo 6 (caffeine supplement)
-Ginseng and Royal Jelly Supplement

4:00 pm, Workout.

5:45 pm, Dinner:
-Salad with veggies,
-grilled chicken sandwitch
-1 scoop of Protein

If I'm hungry after dinner I may have something light to eat such as a piece of fruit, or some yogurt/cottage cheese, but never after 8:00 pm.

I haven't added it all up yet but by the end of the day I'll know about how much calories, protein, carbs and fat that I've taken in. Knowing this I can always adjust it accordingly depending on what my body needs, and how it's responding.

Does this mean you have to be meticulous about it, no but it helps. You at least need to know what your body's needs are and have a ball park figure when it comes to how much of what you should be getting. Now you don't need to have a bunch of protein shakes like I do, if you'd like to prepare something else that's fine, I just do the shakes thing because it takes just 1 minute to have it all whipped up and doesn't take me long to drink.

You still need need to live and learn and find out how much you or she needs, and then establish a plan that works around it. This allows you to adjust the diet to reach your goals. Now if you are carrying around some extra weight weight yourself some of the things that I have outlined will help you bigtime.

With this all you're not going to lose all the weight over night, the first few weeks you'll burn the visceral fat which lies in your muscles. This will make the muscles appear to become smaller while in all actuality you're not losing any muscle at all. Later you'll burn the fat that covers your muscle which will give you a more defined lean look. Also in general upper body fat is burned before lower body fat, I can't explain why, it's just how the body does things.

I gotta get working now, I'll definitely go over some exercises later.


Peace...