I searched and went through the sticky but I'm sure it's been covered before somewhere. I'm looking to drop about 20lbs I'm 5'9" 165lbs right now, I was 140 before I started a deskjob and then went back to school. I've lost 5lbs so far this summer basically because the school cafeteria is closed for the summer session so we have to fend for ourselves. I'm interested in hearing what you guys would recommend for the 5-6 meals a day. According to the sticky I should go with around 3100 calories a day and 250g of protein a day. This is what I found in my search, hoping someone might be able to modify it to something a little more basic/cheaper. Some of the meals seem big for me, I can't drink gatorade and have a hard time drinking whey protein sometimes. meal 1 6 eggwhites 2 yolks 3/4 cup oatmeal water or 1% milk one scoop whey protein meal2 can of tuna 1/2 cup rice light italian dressing(olive oil) meal 3 6-8oz chicken 5oz sweet potato 1/2 cup green beans 1 tbsp peanut butter meal 4 1 can of tuna 1/2 cup rice light italian (olive oil) train meal 5 2 scoops whey, 1 gatorade meal 6 6-8oz sirloin or steak large dinner salad with red wine vinegar/olive oil I'm going to download the program from FitDay to keep track of what I'm eating and I'm going to start hitting up the gym. I'm thinking lots of Cardio (elipse/biking) as I'm mostly looking to drop some weight right now and increase my endurance as I haven't really done anything since I stopped playing high school sports in '98 Maybe 2 miles a morning a morning with no time limit or should I just run for a set time each morning? Maybe in a week or so when I get proper breathing and am not getting sick from the cardio I'll start adding some weight training after my cardio.