I am on a older diet.The west point diet.I have been on it for several months.4 starches(oatmeal,bread,corn,potatoes)2 fruits,2 vegs,7 oz of meat,2 glasses of milk 8oz that includes cheese as a serving,3 fats( mayo,butter).I excercise 6 days a week(i work out to Racheal Mclish)for my weights .3 days a week for upper 3 days lower.For my aerobics i work out 30 mins every other day on cycle and 30 Praise aerobics on the other days.On sunday,I cycle for 40 mins.Thats mainly my rest day.