Firstly, I've been reading this forum quite a bit but haven't posted much (mostly since I lack the expertise or experience to do so.) I'm a big fan of the sticky threads that you guys have up here. All of the data seems very well compiled and thought through. On to my post, I've been undergoing some "life changes" whereby I want to get leaner (keep muscle mass but lose fat), get faster, and become healthier overall. Some background: I've been grappling for about 2 years (BJJ) and I enjoy it immensely. I am 6'1" and a little north of 235lbs. I'd like to drop about 20lbs of fat while maintaining (and hopefully build) lean muscle mass. I've changed my diet up a bit (used to eat alot of fatty foods/sweets and used to gorge quite a lot as well.) I am also 24 years old (will be 25 shortly.) Current daily regime (followed pretty closely though I have cheated in the past): Breakfast: Whole wheat cheerios w/diet coke (I know its weird but I HATE milk.) Lunch: Usually chose-your-own-salad place where I get greens, tomato's, cucumbers, grilled chicken, one "cheat" ingredient (usually tortilla chips or feta cheese), and light ranch dressing. Once a week I go to the create-your-own burrito place where I get grilled chicken, jalapenos, avocado, lettuce, and pinto beans. Possible snack: banana's or apples. Dinner: alternate between grilled chicken and grilled fish (usually sea bass but can be haddock/plaice), in a whole wheat pita, and either mustard or natural avocado guacamole. i drink a lot of water throughout the day (or diet coke) and I take no supplements (except a multivitamin.) My question is is there anything I need to add/remove/alter? Also, is there anything I need to do differently on day's I train? Thanks in Advance.