Read my posts in the workout exercise forum BASICS FOR THE BEGINERS HERE AT EROIDS. That should help a little ;)

DAILY PLAN

Wake up, and chug a liter of ice cold water. Take a multi. As cold of water as you can stand it! The colder the better...

Caffeine "1-2 cups of coffee" & cardio 30-45 min. Ideal IMO, would be sprinting at 95% Max HR for as long as you can, then jogging/walking, and sprinting again off and on for at least 10-15 minutes.

***EAT EVERY 2.5 TO 3 HOURS. Try for 5 servings of fruits & veggies per day. Snack on low cal protein bars, almonds, carrot sticks, Greek yogurt, etc... Lots of Rabbit type foods:( Your body burns through that type of stuff quick, and burns more fat for fuel : )

1-2 hours after cardio. The longer you wait, the more fat you'll burn. But don't ever skip breakfast, as it's the most important meal...
- Breakfast. Protein & slow burning carbs. Protein shake w/berries&both casein&whey proteins, & a banana, etc. Or, Ideal IMO would be Two whole eggs, w/2-3egg whites, piece of toast w/natural honey & a piece of fruit your choice.

2.5hrs---

2nd breakfast-Protein&fiber. Steel cut oats, benefiber, w/protein powder, cinnamon & vanilla mixed in.

3hrs later. Lunch-grilled chicken, or turkey breast, broccoli... Whole grain Brown rice/quinoa.

Preworkout meal-1/2 turkey sandwich & banana, Gatorade2 w/decacor creatine. Take a ginko biloba...

Workout-tempo exercises. 2 seconds to raise or lower weights. Last Set to absolute failure

Postworkout shake, or 1-2 glasses of chocolate milk. I read studies that show that guys that consumed protein shake, or chocolate milk w/creatine 30 min before, and after workouts built up to 40% more muscle than those who didn't. Personally, I like those little 8.25 oz containers of muscle milk light, cause it's easy.

Cardio 20 min---

Dinner-Stir fry w/vegetables & chicken, or steak. W/salad, or add more veggies w/stir fry.

Cardio 30-60 min. Extra credit

Before bed - Take Vita D in the morning or at night, but get at least 1200 iu per day, and take ZMA pills, with a Casein protein shake w/5grams creatine if you haven't taken creatine already earlier.

That's all you get for free brother : )
Take one day off a week, & eat whatever the fuck you want {mine is Sunday} KMI...