Diet Goal: 150 lbs, 8-12% Body Fat Basic Rules: 1. NO liquid drinks except for: Water, Water w/ Sugar/Calorie Free Crystal Light, 16 fl oz of V8 Fusion, 16 fl oz Skim Milk. [Requirement for water is 2 gallons per day, while in school water doesn't count]. 2. NO Fast Food, this is a given, but had to include. 3. No fried foods, NOTHING fried. 4. 100% Whole Grain Wheat Bread only, no White. 5. Meats: Turkey, White Meat Chicken [no skin], Steak [Well-Done, Limited Amounts], No Pork, Eggs [Only 1-2 servings per week], Shrimp/Fish is ok, as long as not fried. 6. At least 2 servings of Fruit, and 2 servings of Vegetables per day. 7. At least a -500 calorie deficit of the BMR, hopefully I can keep it to -1000. 8. 6 meals per day, even if the theory of constant burn is wrong, can't hurt as long as the calorie intake is watched. 9. Animal Pak, full dosage. Packaging Image 10. Fish Oil, full dosage. Bodybuilding.com - Controlled Labs Orange OxiMega Fish Oil - Citrus Flavor - Fish Oil! On sale now! I used these rules, and they got me from a 205 kid benching 205, to 165 benching 225. [Excluding rules #: 5, 6, 8]. Now with the new rules, and my new workout regime, my plan is to get to 150, with at the maximum of a 12% Body Fat, and my highest goal for weight lifting so far, I am going to bench press 2x my body weight. I know it sounds insane, but I will do it, and I'll do it at 150. Wish me luck, and hope some adopt my rules, if not already, I promise they seriously help with weight loss and body fat reduction. ~Edit~ Warning: Do not take Animal Pak, UNLESS you are a serious body builder/weight lifter/power lifter/olympic lifter/athlete, and have asked a doctor about recommending a good multi-vitamin/mineral. ~Edit~ I plan to start this tomorrow, even though we are going out to a big city to have dinner with my Army Uncle, I plan to intall it tomorrow, and I am savoring this A&W Root Beer, very very much haha. Wish me luck, and everyone have a Merry Christmas, and drive safe please .