I did cardio on tuesday,thursday & saturday & weights on the other days.All of it doesnt matter if you dont have a diet that doesnt suit your goals.
My diet would consist of:
Breakfast
Fat free joghurt with apples,bananas,cashews & almonds topped with honey.
Scrambled eggs (1 egg yolk & 5 egg whites) & brown toast.
Oats
Brown bread (the ones with whole grain seeds) toasted with either salmon spread or fish paste.
Brunch
Brown bread with peanut butter & honey.
Wholewheat crackers with mozzarella cheese & chicken cutlets.
Pasta shells with tuna or chicken/turkey strips.
Veggie snack(celery sticks,carrots & cucumber.
Green salad with tons of green veggies like celery,green beans,lettuce etc.
Lunch/Supper
Whole can tuna with green salad.
Grilled chicken breats with green salad.
Brown bread & turkey breast.
Grilled fish(my fav was hake or haddock) with grilled calamari & salad.
Pilchards,sardines & achovies(these are packed with omega 3 fatty acid-basically the good type of fat) cooked in a tiny bit of olive oil & tomatoes.Tuna,salmon, herring & mackerel are also packed with omega 3 fatty acids.They basically help unblock arteries & create a smooth flowing blood circulation.
So basically i would eat five times a day,three basic meals with two snack meals in between.If you make a fist,that is the exact food(that should be on a plate) serving you should have for your main meals.Also if you eat before going to gym give it atleast an hour & a half & having it afterwards atleast half an hour.Having a protein shake/bar basically amounts to a snack meal as well as the veggie drink.Once you start drinking protein shakes you have to be active in gym or else you'll develop nasty zits & that shit is nasty.Basically your doing what i wanted to achieve so get a protein shake with whey protein in it but do your homework first.
Drink lots of liquids,ten glasses of water & green tea(this is great as it increases your metabolism & purifies your system).You can have fruit juices but not in the evening as the sugar will settle & causes fat buildup.Only 100% fruit juice will do & stay away from any fizzy drinks.Whatever you do dont eat & then sleep thats a big no no as it has the same effect as juice scenario.Make sure you let your food digest for atleast 3 hour before hitting the sack.
If you stick with this diet & work out religiously you will see drastic results quite soon.I only followed this programme because i had bulk but a few extra pounds i wanted to shed.Also a fair warning your gonna be crabby for the first two weeks as you detox & your taste buds adjust to the shock.Protein shakes make you fart alot & the veggie drink will give you the runs.