Tweeti take in about 1800-2000 calories 70% protein 15% fat and 15%carbs. i do cardio 3 days a week for 45 minutes. i eat every two hours about 6 -7 meals a day. very small meals, usually just one can of tuna, or two tablespoons of cottage cheese make a meal.lots of water, cant be stressed enough, lots of water. my favorite is fina/winny , i like simplicity in my workouts and in my supps. i take whey protein only , and i do lots of free weight basic exercises. it works for me