• 3 Eggs light salt and pepper, scrambled
  • 2 cups cooked spinach w/ light salt and pepper
  • 1 cup of coffee, black

Mid-morning snack

  • 1 handful of almonds
  • 1 small apple


  • 1 Large, seasoned chicken breast over 2 cups of mixed greens, assorted fresh vegetables (onions, red peppers, tomatos, etc.)
  • 1 serving of blue cheese dressing, vinegar and oil, or a vinaigrette

Mid-afternoon snack

  • 1 small block of cheese (sort of like the string cheese sticks)


  • 2 servings of black beans or pinto beans (even refried beans, but not every day)
  • 8oz. steak, seasoned
  • Side salad or fresh broccoli w/ butter


  • mixed fruit or even a homemade fruit smoothie




If you haven’t been exercising very much or at all, then you want to start off with something that won’t completely kill you. Below is a great starter exercise plan for men.

Weight training

3 days a week, with at least one day in between, do the following:

  • Body weight exercises rotating between pushups, squats, lunges, crunches, leg-lifts, and pullups.
  • To start, do 5 reps of each exercise and move onto the next with only 15 second breaks in between.
  • Keep the rotation going for a total of 20 minutes
  • If you can’t do full pushups, then you can do modified pushups off of the wall at an angle, or even on your knees. If you can’t do full pullups (most guys can’t at first) grab a chair to keep your feet on.
  • If you can’t finish the whole 20 minute set, just give yourself a break. Make sure as you move forward in the starter exercise plan, that you are continually improving on your workout.


5 days a week, do the following:

  • Walk for a total of 30 minutes. Use medium to high intensity on your walks. You don’t have to look like one of those crazy power walker types. Just keep your pace up while walking.
  • Remember you can split up your walking during the day, like a 15 minute break in the morning and afternoon, or a 15 minute walk during the morning and night.

On your off days between your body-weight sets 3 days a week, do the following:

  • High intensity intervals for a total of 12–15 minutes. This consists of walking or light running for 1–2 minutes and then sprinting for 30–45 seconds. Follow the table below for a 15 minute high intensity interval plan:
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