Breakfast:
Three egg white omelete over toast and one slice of fat-free american cheese
Snack:
Celery with fat-free cottage cheese
Lunch:
Tuna fish sandwich with fat-free mayo and dijon mustard and lettuce.
Snack:
Steamed vegis
Dinner:
Fat-free chicken breast with steamed vegis
*WORK OUT* at least 20 minutes of blood-pumping cardio every day (jacking off does not count)
Drink a protien shake (jacking off AGAIN does not count) to replenish your body.
Tons of water.
Don't set your goals too high or you will be discouraged and stop trying very quickly.
Good Luck