My name is john. I have been in the fitness industry for 7 years. What i have found that really works is getting into a daily plan. Before i started i felt very tired and actually depressed. I started feeling and seeing the changes after the first month. I am still using these methods to this day.

This is how my weekly diet goes. I get up and eat 6 egg whites in the morning. After that i have a package of plain rice cakes at work. For lunch i have plain chicken breast and veggies. Then Later about 2 hours from my last meal i have a chicken breast and brown rice. 2 Hours later i have a protein shake and yogurt. I then hit the gym and do weights and cardio.

The thing that helps me a ton is weekends - i eat whatever i want to throw my body for a loop. my diet program gave me insight on what i needed to do.

I have lost 40 lbs since i have started this.

-John