for breafast ------ oatmeal or cereal [ 1 bowl fat boy]

for lunch----- sandwich , fruit and a water [ no soda or chips fat boy]

dinner---- rice,chicken salad ....exchange beef for chicken some days

if you need a snack in the late night eat cereal with 1% milkfat

stay active and dont eat after 7pm

if you have lots of stress in your life
than fix that shit quick. you cant lose weight
when your all stressed out.

try and lose 5 lbs a week.
sweat and pain are your new best friends