Maybe even more then 20..30lbs? ....My diet is poor right now .. I eat whatever whenever. I was just wondering if somebody could give me a sample diet to follow ..Thanks for all the responses.
there is no such thing as a sample diet you could follow.
you need YOUR diet. and by the way, diet means, changing your habits forever, there's no such thing as "now i eat only pineapple for 6 weeks and look like Heidi Klum".
The basic advices are moderate amount of complex carbs, lots of veggies, lots of chicken breast, fish, low fat milk, yoghurt, even more veggies, fish oil caps.
Absolutely NO sugar, NO alcohol, NO fast food, NO microwave food, NO simple carbs like white bread, white rice.