Hey bro here you go hope you like

Okay bro here is a little shoping list you can tweak you meals a little but keep in mind this is a fat buring diet plan to help retain and build muscle.
we are going to start by ramping up your metabolism we will start today

things you will need for about one week

Fat Free milk
fat free cottage cheese
bran ceral high in fiber
celery
carrots
apples
oranges
grapefruit
20 chicken breast skinless bone less
2 steaks lean no grizzle
olive oil
vinagerett
sweet potatos
yams
whole wheat or multi grain bread
luch meat cut lean ham or dry lean turkey
lettuce romain and spinach mix
pouches of mixed veggies you can buy them at the strore and pop them in the microwave
whey Protien
Carb Slam in the bucket (high molecular carbs) Waxy Maise
L-Carnitine in the liquid form

okay you day will look like this

wake up and immeaditly drink this do not waste any time
40grams of protien 30grams of Carb slam and 1-3grams of L-Carnitine in water

8:30 bowl of bran with fat free milk

10:30 5 little stick of celerly or carrots or apple

12:30 chicken breast and veggies or sanwich and salad no mayo and no ranch or blue cheese you can make a olive oil and balsmic vingerette dressing.

2:30 one hour before working out 40 grams of protein in water and an apple

3:00 work out

4:00 or 4:30 finish working out 80 grams of protien and 20 grams of carb slam

6:00 fish steak or chicken with yams or sweat potato's and veggies half a cup of cottage cheese with every dinner

7:00 before bed 80 grams of protien BCAA (Branched Chain Amino Acids) a must to grow

as for the cardio we are going to do a 3-2 split with sat @ sun to rest

Mon before you work out 5 min of upper intentsity cardio to warm up then work out after your work out 30 min of cardio REF:#1

Tues 30 min of solid running right after you drink you morning muscle shake no stopping just keep the rythem for 30 mins

Wed before you work out 5 min of upper intentsity cardio to warm up then work out after your work out 30 min of cardio REF:#1

Thurs 30 min of solid running right after you drink you morning muscle shake no stopping just keep the rythem for 30 mins

Fri before you work out 5 min of upper intentsity cardio to warm up then work out after your work out 30 min of cardio REF:#1

Sat Sun rest days you can work out but i find it best to have two days to replish no work no stress no working out just dieting and relaxing.

REF#1 Cardio drill

you can do this on a tread mill or out side if you choose to do it out side you will need a stop watch or a watch heres how it goes

1 min fast running
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
1 min fast
1 min pound walking
1 min fast
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
1 min fast
1 min pound walking
1 min fast
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
1 min fast
1 min pound walking
1 min fast 111111
1 min pound walk just walk a little faster and harder
1 min fast running
1 min pound walking
1 min fast
1 min pound walkin
cool down

Now this will make up exactly thirty minutes and your think how will i go fast then slow again this is a sure fire way to melt fat here is how when you warm up before you work out with cardio it is signaling your body it needs reserve energy because of the hike of your medortic heart rate has been elevated so after you warm up those signals gather all the energy the body has which you will burn during your work out after you work out you should be out of energy so when you start running your blood levels spike up when you run fast for a minute then go back down when you walk for a minute so after your blood spikes a few times. Your body go into break down and in desperation for energy the body will start buring fat for fatty acids to make energy thus losing weight and bringing down you BF%. Easy enough now you just have to do it