*Rules:

1. Start eating within 1 hour of waking up, and every other meal should be 2 -3 hours apart.
2. You should be working out a minimum of 1 hour a day.
3. Drink lots of water anywhere between 3-4 liters per day.
4. Do not eat anything within 3 hours of bed time.
5. Eat 5 meals per day, (1)Breakfast, (2)Snack, (3)Lunch, (4)Snack, (5)Dinner.
6. Eat lean meat, (Chicken, Turkey, Pork, cold water fish,)
7. Eat berries, fruits and veggies.
8. Stay away from white breads and pastas, only whole wheat or whole grains, and brown rise not white.
9. Get plenty of rest (7-8 hours a night).
10. This meal plan is good for those who have more then 25% body fat, if you have less you may need to increase your calories.