the following is a diet i am starting tomorrow morning. let me know what suggestions you have an where i can improve or what i should do differently. the goal of this diet/ excercise regime is to drop from 164 lbs(12% body fat) to 155 lbs and basically just improve general health (which is pretty good in the first place) 7 day a week diet: 0530: breakfast 1 multi vitamin 2 fish oil pills 1 calcium, zinc, iron pill 1 vitamin E pill 1 bowl grape nuts w/ milk 1 glass cranberry juice 0730: 1 banana, 1 can tuna or chicken breast 1030: apple 1230: turkey and cheese sandwich on 12 grain bread 1430: 1 cup non fat yogurt and a handful of almonds. 1800: hamburger with monterey jack cheese totals look like this: calories: 1475 fat: 58 grams carbs: 160 grams protein: 97 grams now my current work out regimen: monday/wednesday/friday 0630: half hour of cardio training 0700: half hour full body muscular endurance training 0800: half hour muscle group strength training (mon: back wed: chest fri: legs 2000: 45 min grappling training 2045: 45 min muai thai training tuesday/ thursday: 1700 half hour swim 1730 half hour abdominal training saturday: 45 minute grappling/ muai thai training sunday: rest well... what do you think? all comments/ suggestions appreciated. will update as i progress.