Quickly as i have mentioned this in another thread and made some changes.

Feb 2009 weight 285 lbs Today 199lbs.
my diet for that year not clean just stayed under 1500 calories. Basically eat what i want jsut dont go over 1500.

now its time to clean it up to get more out of my weight loss and workouts.

for the next 30 days will go as follows. all workouts and Cardio start at 4:30 am (best available time for me, kids, work etc)

brkfst - 1 cup egg whites, yogurt, protien drink.
snack - Banana
Lunch - 8 oz chicken breast, 12 oz veggies (broccolli, cauliflower)
snack - 1 cup Granola,oats, almonds
Dinner - 8 oz chicken breast, 12 oz veggies (broccolli, cauliflower)

Kind of boring, but i want to slowly build up the calories. worrie dabout getting fat again, and i know if the exercise stay i wont more of a mind thing.

i know room to cleam it up. i am looking for idea for after the 30 days.

thanks