[CarlSpackler]

You mostly eat regular food. I would usually drink one of those EAS protein shakes for my last meal of the day, and eat a metrix bar for my pre-workout meal. Those were the only "special" meals.

As for the protein and carb meals, they can be anything that's healthy, and each portion is supposed to be no bigger than your clenched fist. You'll be eating about every 3 hours. The proteins I usually ate included: chicken breast, tuna, and salmon. My most common carbs included wheat toast, baked potato (w/a little butter and pepper -- no sour cream, etc.), pasta, and white rice. You're also supposed to eat a couple of helpings of fruit/veggies throughout the day, but I usually just drank 2 or 3 glasses of fruit juice.

A typical day of meals for me was as follows:

- breakfast: egg whites (I would often cheat and eat regular eggs) and wheat toast
- 2nd and 3rd meals: a specially custom made lowfat chicken fried rice w/no eggs which I split into 2 portions
- pre-workout meal: metrix bar
- post-workout meal: chicken breast sandwich on wheat toast
- last meal: EAS protein shake

I would also drink several glasses of skim milk a day. Basically, I was building muscle and burning fat. I had been working out/going out to the bar solid for a few years before I started following this diet, and that's when I lost all of the fat and got my 6pak back.

For a list of more food ideas, there's a section in the book you can check out in the bookstore w/out buying it. They also have a website.