re: .

peanut butter toast (2 slices of wheat arnold bread)
banana, halo

I don't mind being told I'm doing something wrong, but tell me what I should be doing

same here

certain shirts and my jeans tell me alot

I'm done with the runs...well on off days I'm running, but 4/5 weekdays I'm lifting and only lifting

Stay away from crossfire bro.

Coconut crab eggs

i cut back on lifting for awhile because every January the gym all of sudden gets crowded because of all the new years resolution people.

it will be that way before Spring Break/summer time too for the beach going crowd who want to get fit quick.

i try and avoid the gym this time of year. I don't mean to be that way but I just get annoyed for some reason.

switching to running more hasn't been easy because I have to pick a different time of day to go because my schedule is different each day.

I don't do any of the things I do to be fit. I do it just to feel better. I figure the harder I work... the less likely I'll go out to a bar later that and drink.

won't lie.. that is pretty much why i started to excercise.

2 eggs and a piece of bacon or sausage
I cup black coffee, 1 cup with some heavy cream

At 10 or so I'll usually have a smoothie, usually strawberries or blueberries with yogurt, kefir, flax, and little vanilla. Sometimes a quick protein shake if didn't have time to make the smoothie.

your protein intake should be at least 2x's your body weight. Those sources should come from lean meats (real), nuts, protein shakes (as a supplement) and good quality protein bars when in a pinch. You should look to take in some level of healthy fats (eggs, oils, nuts) and slow digesting carbs, but keep carbs to a bare minimum possible (whole grains, sweet potatoes). Fruits and vegetables are "free foods". Yes, they are carbs, but contain healthy vitamins. You should take is some fast digesting carbs (dextrose, not frutcose corn syrup) with a protein source to replentish your glocogen stores within 30 minutes of a high intensity muscular workout. That's really the only timing nourishment that's an absolute must. Get to know your body! Listen to it. For some people starving will eat valuable muscle, for others, they can eat 3 times per day. Key is to never feel overstuffed, just not hungry. Simple, while eating corectly, 300cals less than maintenace equals 1 pound of fat loss per week. Watch you sodium intake for optimum results. Keeping sodium below 1500 mgs per day (while drinking plently of water will purge your excessive water weight and bring your body to equilibrium. Then you will know all essential weight shift is either muscle gained or fat lost. Processed foods contain as assload of sodium. Most people don't realize they may be carrying 20+ lbs of excessive water weight. That being said, start by trying these combinations in a way that makes sense to your lifestyle. It has to be a lifestyle not a diet. But treat yorself at least once a week to something not on the list. This will also shock the body into thinking it's not starving on a remote desert island. Start by using fitness pal, track your macros exactly. Then adjust and make a sensible meal plan based on the foods that work for you. Good luck!