@ scox well what i have been doing so far gym-wise is running 2-3 miles a day on ellyptical, 7 different core exercises, weight lifting and my booty stuff.
breakfast - one bowl special k cereal or fat free greek yogurt with 2 tablespoons honey and 2 eggs fried in olive oil with a teaspoon of parmesan cheese on top and yerba mate tea.
lunch and dinner - always high veggie high protein small portions, like meatloaf made only with 90% lean beef (and the egg for moisture/glue) seasoned and an arugula salad... or 3-4 oz salmon and some steamed broccoli. or stewed chicken pieces and steamed cabbage. sometimes ill add a few ounces of rice pilaf to the side of any of those.
snacks - fruit/dried fruit only or something high fiber. protein bar/drink after every workout, doesnt matter what kind long as it has 20g protein + and less than 7g sugar (to me). i just get whatever is on the sale table at the vitamin shoppe.
and i have 2 mugs of hot yerba mate tea sometime after dinner and before bed. any other liquids are water only or 8oz of something 100% juice with lowish sugar with one meal only.
so far i workout 6 days a week and ride my horse twice a week. because i live in the city im walking an additional mile a day, sometimes 2 if im off work that day.
my supplements are msm, tonalin, zinc, citracal, vitamin d, and st johns wart. (i think that's all of them)
Nothing specific. I didn't like invent rules to go by and these are the standards or something. This is just what I have been doing the past 2 weeks when I sum it up and what I will continue to do.