can i replace any of the meals you gave me with a protein shake?

I really appreciate your input thanks alot

actually before I stop playing football I was a lean 245 and the highest i got without gaining any fat was 260. I'm 6'2 and most of weight is muscle I'm just trying to get rid of some fat. I prolly would only drop down back to old football weight before I would start losing muscle. I'm just looking ...

I'm 23 yrs old and I'm trying to lose weight. goal is to make it to no lower than 245 by next summer for first bodybuilding show. I'm 309 now but I want to drop at least 25-30 pounds in the next 3 months. I really need help with a meal plan!!!! I'm a college student and I graduate this may but its b...