Instructions on what to eat and when to eat. This follows pretty much the guidelines set out by Martin Berkhan's leangains website, but I have made it into a diagram. I am experimenting.
This is a 16 hour fast, basically missing one meal per day, in my case in the morning, because that's what seems to work best for me.
In the morning just a coffee with cream in it.
If it's an exercise day, I do around one hour of exercise in the middle of the day, this might be:
cycling, press ups, pull ups, crunches, swimming, running
Breaking the fast at around 2-4pm with a main meal, on an exercise day, this is based around meat and tubers.
On any other day, no tubers, maybe a salad with diced meat, eggs, tuna, cheese, seeds, nuts in it.
In the early evening a second meal, based around meat and vegetables, no carbohydrate.
See how it goes.