Easy, same diet I put my friend on.
3 squares a day, baked or broiled.. NOTHING fried (once I got off fried foods for 3 months 10 years ago now if I eat anything fried my stomach is fucked)
No bacon, ribs, steak, anything fat based or 'beefy'. Eggs (with kraft cheese if you like), toast, small sausage for breakfast.
Snack, fruit.. something creamy
Lunch, sandwich.. low fat mayo, thin slices of turkey or ham, cheese, low fat mayo (try Subway? don't get their drinks or chips though).
Dinner.. chicken, pasta, seafood, rice, try new sauces from the store and have fun with some new concoctions.
Hit the cardio AT LEAST 30mins a day in a single run. No 15mins here, 15mins there.. put the threadmill infront of the television and hit that shit. My machine shows me how many calories I'm burning (well the one at the gym) which is nice. Anyway, hit it once in the morning and once at night. Lose your 2lbs a week and enjoy.
