1. Avoid sugary products and junk food like (sodas, candy, cakes, chips...etc)
2. Eat good amounts of complex carbohydrates (rice, potatoes, white pasta, wheat bread)
3. If you eat simple carbs, like fruits, eat them during the early parts of the day.
4. Limit your carb intake after 6 PM.
5. Take in good amoutns of dietary fats. Essential Fatty Acids.
6. Eat good amounts of protein from good protein sources. (top sirloin steak, chicken breasts without the skin, tuna, low fat cottage cheese, skim milk and salmon) I recommend eating salmon at least 3 times a week if you can afford it. Salmon is very high in omega fats and in protein.
7. Eat 6 complete meals a day. A complete meal should consist of 1 portion of a complex carbohydrae, 1 portion of a lean protein source and vegetables. Think of your plate as 100% of space. 60% of it should be filled with carbohydrates, 25% with protien and 15% with vegetables. It's just something easy to follow.
8. Drink a lot of water a day.
9. Take your multi-vitamins and minerals.
10. Have one cheat day a week. But don't cheat too much.

Optional: Take a high protein shake that has
low amounts carbs an hour before bed. I recommend Muscle Link's Pro Fusion, but that can be expensive. A cheaper choice would be HDT's Pro Blend 55. Mix it with water because skim milk has at least 10 grams of sugar per serving and juice has a lot more.

I hope this helps. Good luck.

------------------
Train Intensely, Infrequently and Briefly

-HB-