I weigh about 225 lbs. and I'm pretty strong already. I just got a job installing granite counter tops and that involves a lot of heavy lifting. I am hoping to get on a diet that would help me lose my gut and build muscle at the same time, using my job as the exercise. I don't drink or use drugs, but I do smoke cigarettes. About a pack a day. My current diet consists of chicken strips for breakfast, (about 3 hours after I wake up). A double cheeseburger and fries off the gut wagon for lunch, and 4 or 5 McDonald's double cheeseburgers for dinner around 8PM. I drink a ton of water, and that is the only form of liquids I drink. I don't drink soda or juice. I already know that McDonald's is part of the problem, but I'm also concerned about what I should be eating for breakfast and lunch. Should I eat breakfast before I go to work? (As opposed to eating at my first break) Should I be doing push-ups and crunches after work? What else should I be doing in addition to the exercise I get at work and the suggested diet plans? Goal: Build muscle and lose about 20 or so pounds. Any help I can get as far as a good diet and exercise plan to help me lose fat and gain muscle would be greatly appreciated. Thanks for helping a noob!