Lots of good advice given so far. Protein shake in the morning when you wake up. Eat every 3 hours but it doesnt need to be alot. Try peanut butter and sugar free jelly,tuna,shrimp, egg whites(boil up a few ahead of time but feed the yolk to the dogs),brown rice, jerky,protein bar, green veggies(broccoli and spinach for me), some fruits, another protein shake thrown in sometime during the day. Avoid having breads or alot of carbs in the evening and definatly never before bed, instead have some lowfat cottage cheese or a protein shake. I like a egg white and mushroom omelet or an egg white and tuna fish cake for lunches. Never drink sugary drinks/soda. Water is the best thing to drink hands down. A recovery drink is good after your daily workout. Dont forget that you must SWEAT EVERY DAY!