After 30 mins of that BREAKFAST: 5-6 whole eggs(omelette or boiled) Then 30-40 mins BEFORE LUNCH: One big bowl of salad (cucumbers, tomatoes, oranges, carrots etc.) Then LUNCH: 100-150g chicken breast and 2 rotis or 200g rice plus whatever is cooked at home otherwise(avoid potatoes) PRE WORKOUT MEAL: 40-50g of peanut butter(straight from spoon), almonds, walnuts and other nuts. DURING WORKOUT: BCAA. POST WORKOUT: one scoop whey protein only PRE dinner: cucumber tomato carrot, no fruits. DINNER: 100-150g chicken breast. BEFORE BED: 40-50g of peanut butter, some almonds and cashews and other nuts. THIS IS MY SINGLE DAY DIET AND I DRINK ABOUT 4-5LITRES OF WATER. Thank you for being supportive. Try this diet for anyone who wants to lose fat and maintain/gain muscle. You will notice change within 3 weeks. I eat a cheat meal at least once a week.