Working out drinking a lot of water . No bread, rice or cola (still drink 2 to 3 beers a few times a week ) High protein No meals with in 3 hours of bed time . eating some complex carbs I was watching one of Nelsons videos it doesn't sound good but it is been eating black beans with eggs . you cook black beans in a slow cooker with garlic cilantro and a little pepper and sea salt . It aint grandmas grits but it aint bad LOL.Dang, 20 lbs in 4 weeks is terrific!