Im in a rush so I wont type my cutting diet, But I know atleast 8 people who have used it with amazing results. I lost 40 Lbs with it and the last 20lbs I did absolutely no cardio. Have a handfull of almonds as a snack around 3pm with some fat free yogurt. Cut out carbs and limit them to brown rice and mabey a whole grain toast in the morning. 6 small meals throughout the day with loads of protien.