If you read my blogs about the 100k challenge, youll notice that they start with "simple." The best way to go about dieting and training is to keep is just plain simple. No gimmicks, no gadgets, no ridiculous post workout concotions. When it comes down to it, all you gotta do is stop eating all that crap taht you know you shouldn't be eating in the first place and do your cardio. And don't just do the cardio to get it over with, do it, love it and do it come more. It will be your best... Go to BodyBlog

My training plan was fairly simple. To get my body used to the work load, I did 3 days of cardio/ week on weight training days and did weights 4days/ week. I did an upper/lower body split in a superset format. UPPER: Monday/Thursday LOWER: Tues/Fri Cardio was in a HIIT format. Ex/  EVEN weeks (2,4,6,8,10,12) 10 burpees 20 mountain climbers 10 (each leg) step ups on 12" platform 15 jack knives REST 30sec-1min  repeat til fail _________________________________ ODD weeks:... Go to BodyBlog

My nutrition was simple. Carbs in the morning, proteins and fats later thru the day. I started off my 12 weeks by just cutting out the extras. Pop, chips and other junk food. Then i switched my approx 3000cal/day diet to 2750 for 3 days, 2500 for 3 days, etc until I leveled out at 2000cal/day. I maintained that for the remainder of the challenge. Over the course, with diet, exercise and proper nutritional maintenance and scheduling, I was able to lose approx 20lbs.  breakfast: oats and egg... Go to BodyBlog