ok so lets start withideal weight for a height of 6'1" is probably about 210lb , a bit more if your body fat % is lower than 12%.To get there -at a healthy rate - the ideal balance would be:1700 cal per dayBalanced at*** 20% fats (mostly good fats)=60gm fat/day 30% protein=202gm protein/day 50% carbs (mostly good - complex carbs)337gm/day and 35 gm fibre per dayso how to get this?#1- eat 5-6 times per day, small frequent meals rather than large ones#2- 12x 8oz or 8 x 12 oz bottles of spring water per day= dehydration for even 3 hrs decreases the metabolism by about 5%.#3-dont go more than 4 hrs without at least a small amt of protein!-Breakfast is extremely important-suggestions: omelet or scrambled egg- made with 1 whole egg and 1/4 cup of egg whites (use a carton of Simply Whites)-cottage cheese mixed विथ some frozen berries and a teaspoon of each cinnamon and splenda-protein shake + a piece of fruit- 12 grain bagel विथ siced chicken or turkey breast,lettuce, tomato.IF you are getting the Tim's version- get them to hold the butter and no cheese. -mustard and catsup are not a problem, nor is hot sauceHigh cholestrol, high fat items ARE a problem- both for your weight and more imprortantly your blood pressure- cheese , butter, margarine, coconut, regular mayonnasie, egg yolks, marbelized steaks-(the top and tip sirloin are healthiest), pork, ribs, skin on chicken and turkey, pot pies, sausages, bacon, next email i will tackle lunches- packed and fast food.