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OK, let me start off by saying that I have been going to the gym twice a week for the last month or so, and that I have every intention of continuing to do that. So diet will not be my only means to reach my weight and fitness goals. Still, I feel adding diet to the work outs will speed things up and achieve better overall results. What is the best diet to lose weight and gain muscle? If I go on a diet that break muscle structures down, my gym work out will have been useless, so I want top avoid those diets at all costs.

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Breakfast 3 Egg whites, turkey bacon, OJ, a piece of whole wheat toast
Lunch grilled Chicken sandwich on whole wheat bun
Dinner Fish and veggies

SNacks have protein shakes and bars then work out

and drink lots of water
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