Good on you Dom, and now for the write up

6:30 AM (If you don't run or something) Eat a bowl of oatmeal, peaunut butter sandwich, something small to get you metabolism going

7:15 AM (as you are walking out the door) Grab another something small to eat, like a piece of fruit, or a couple of hardboiled eggs with the yokes out.

Preferably both breakfast meals need to have a good balance of protein and carbs.

9:45 AM Snack: Yogurt, Protein Bar or Shake, something with a good bit or protein, low carbs and calories

12 PM: A Sandwich with lean cuts of meat made with 100% Whole Wheat Bread, or can be peanut butter again, but watch if you are trying to cut how much PB you eat. Also add a piece of fruit, a yogurt, or something else small.

3 PM: Small snack, once again yogurt, protein shake, something small, but mostly protein

5 PM: Pre-workout snack: Something with some carbs, proteins, and fats. PB sammiches, also turkey sammiches, almonds, just something. Your body will need these for your workout to sustain good energy throughout.

Post workout: Protein Shake

With 45 minutes of post workout (since you go so late) you need to eat dinner. This will help fuel you body for repair throughout the night. It needs to have a lot of protein, not so much carbs and fat.

If you are hungry before you go to bed and you did a weight routine that day, drink some milk or eat a yogurt. This will give you body some fuel while you sleep to repair itself.

11 PM: Sleep (major part of workout).

There you go. I have been very successful with this diet, with a lot of water (about a gallon and a half a day) You are not usually hungry when you think you are, just you may be bored or whatever and your mind thinks, oh hey, I am hungry.

Just keep up the hard work and the results will come. In my first 4 months of this diet I dropped from 190 to 153 and from 29% body fat to 12%. Hope it works well for you guys also.