Fat Loss Nutritional Diet courtesy of Fitness For All (Owned by Grant Singer)     Time Food     07:00-08:00 Muesli with milk & 1 bannana. 1 x cod liver oil cap, 1 x omega 3 cap & 1 x multi vit cap 10:00 Whey Protein & 1 apple 12:00 Chciken with vegetables & greek yoghurt (low fat) with honey, and mixed berries 14:00-15:00 1 slice of wholemeal bread with cottage cheese (low fat) 17:00-18:00 Any protein, lots of green veg 21:00 1 slice of wholemeal bread with peanut butter(reduced fat) & jam. This is only on non-workout evenings. On workout evenings you should have a whey protein shake post workout with no snack 22:00 1 x omega 3 cap       Key Notes:       Any of the meals highlighted in yellow can be varied. Just ensure that you are mixing one high quality protein with lots of green veg.   Ensure that at key meal times such as supper and lunch that you are not excessive in your meal portions, you are however allowed as much green veg as you want.   Water - Aim for at least 4 litres of water per day, this will ensure that you are delivering key minerals and vitimans around the body and flushing out any toxins. Water is key to losing fat.   DO NOT eat any biscuits, sweets or cakes under any circumstances. They are the ENEMY in the fight against fat !   Avoid white bread, pasta, rice. Basically all white carbs.   Carbs - Only once you have lost significant levels of fat and you BF % is at an acceptable level will you be allowed to start eating carbs again.