hold up mr yellow 2k,first of all this is my first time dieting and b4 you run you have to learn how to walk.i am eating 5-6 meals a day,i am also eating the clean kind of food(brown rice,skinless chicken breast,lean meats,raw egg whites,flax and olive oil etc)unfortunatly i am alittle tight money wise right now so i cant afford the whey protein and i would also take natural protein over syntetic protein any time.i have a general idea about the calories of this diet(3000) and protein(230).if you read my goals to begin with i wasnt looking to get ripped to shreds just looking to replace a few fat lbs in muscle slowly.so i doubt that cutting 1 glass of milk and 1-2 servings of fruit or the rice and patatoes is very smart.i also eat veggies with my salads.anyway its better an answer than no answer at least you took your time to respond to my thread which i am thankfull for.same goes for you pain.one more thing would you guys be so kind to post your own diets so i can maybe pick out a couple of things from there?