having a good meal plan is key as well. I eat 5 meals a day spaced between 2-3 hours and not more than 3 hours. NO fried food or take out food at all and NO soda or juices. You can always google recipes or I could just tell you mine. Crazy but it works!

Check this out, couple posts down and you'll see where i posted a link to my success with this diet. As far as training I have a very intense workout that consists of mostly supersets with very little rest in between. That alone burns a lot if calories. After that I do 30 min on the treadmill. I walk 3 min to get warmed up then I do a fast paced jog for as long as I csn hold out, then back to a walk till I catch my breath then repeat the process till I hit the 30 min mark. Hope this helps. http://www.eroids.com/forum/general/general-talk/wanna-get-ripped-read-this