I’m gonna keep this as simple as possible and this is THE SIMPLEST plan I’ve found. Don’t count calories. Don’t worry about LBM and body fat %. Just know what foods have quality proteins, quality carbohydrates, and healthy fat and include vegetables. You can find this on the grocery list article by clicking HERE. Portion control is what where going for. To do this all you need is a hand and a plate.

A protein portion should be approximately the size of your palm. A carbohydrate should be the size of your bald up fist. For fat eat fish, nuts, and olive oil based dressings, flax seed oil or they will come from your protein portion. Now, put your protein, carbohydrate and fat on a plate and fill the rest of the plate up with vegetables. Eat at least 4 servings of vegetables through out the day. Vegetables are a free food with lots of fiber and antioxidants and no portion control is neccessary. Eat as much as you want. Use vegetables as a cap on your hunger if your not full from protein and carbohydrates and fat. DRINK WATER! Drink at least 16oz of water with every meal and carry a bottle in between. For every pound of water lost during exercise drink 16oz.

To sum it up:

Eat every 3 hours
protein portion = palm size
carbohydrate portion = fist size
fat = nuts, olive oil, fish, flax seed oil
fill the rest of the plate with fibrous vegetables
DRINK WATER!