I am experimenting with a structure I found on "The Internets". The plan looks pretty solid so I'm going to try it and track the results. Finding out how your body uses what you put into it is the hardest part of this Build and Burn thing.

I am currently in the 290's so the Protein Carbs and Fat (PCF) numbers fall in range. I'm also using a Vita-Stack pak and 2.4g of Krill as my nutritional supps.

I'm using unflavored Whey Protein Isolate. Believe me this is a valuable asset that can be mixed with anything to make your protein numbers. It taste like 0% skim milk mixed with water, virtually tasteless.

Here is the basic guide.

7:30am
Breakfast
50g eggs/lean meat or protein
30g Whole Wheat: Waffles, Crumpet, English muffin, Tortilla)
6-10g(peanut butter or almonds)

Snack

black coffee
Vita-Stack pak
Krill 1.2g

Lunch
50g (Chicken breast, Ground Chicken breast, Beef, Fish, Turkey or Chicken; did I say Chicken?)
30g ( Broccoli, green beans, Riced cauliflower, Whole Wheat: bread or tortilla )
8-10g (if not salmon or shrimp fat comes from the olive oil used to prepare the meal)

Snack
30g (protein Shake)
1 fruit or coffee 3tsp sugar

Dinner
50g (Chicken, Beef, Fish, Turkey)
Green veggies of some persuasion)
8-10g (if not salmon or shrimp fat comes from the olive oil used to prepare the meal)

7:30pm
Pre Workout (30 min before)
6g Citrulline malate
6g beta alanine

Post workout
50g (protein Shake)
Fruit juice or PowerAid
Krill 1.2g
6gr Citrulline malate

Bedtime
50g (protein Shake)
Almonds or 2tsp spoon of peanut butter to kill any hungry craving

I am also going to try to work in 1 flush day a week , where I will only take in one solid food meal. the bulk of the day will be water,fresh veggie/fruit juice and Protein shakes