Get Trimmer 2012 (WEEK FOUR)

Hello! How have you been this past week?

Very Quick "success-in-action" story to share:
I have a friend who asked me for advice on how to lose weight. This friend is male and had tried a few things but because he hadnt focussed on his diet, things weren't working out. He gained muscle mass but didn't lose any fat so he looked "hench" (He didn't use that word but I think that's a funny word!).
Anyway, I gave him a few pointers which you've heard (read, even) me go on and on about on this blog:

• Eat more meat, fish, chicken, eggs, etc (protein) 
• Less rice, pasta, yam, etc 
• No pastries, pizza, burgers, etc
• More vegetables, especially greens (spinach, kale, lettuce, etc)
  and
• Incorporate interval training in his routine instead of spending an hour on the treadmill, bike or cross trainer.

Well... he's already gotten back to me on how things are working for him so early! I tried not to sound too smug ;) 

We all know this: when you set a goal and have the right tools to reach it, commitment is what brings it all together! Nothing should be holding you back :)

B shared a day's food diary in last week's (barely there, I'm so sorry!) post, thank you!

Monday:-
Breakie:  Coffee with fat free milk with truvia
snack dry sour cherries
Lunch: subway grilled chicken sandwich on wheat bread, spinach, cucumbers, lettuce, green peppers with lite mayo
a cup of unsweetened apple sauce
hot passionfruit tea with truvia
Dinner: grilled salmon with spinach
camomile tea with truvia
chocolate vitamuffin :-)

My feedback: Try to eat something for breakfast, a piece of chicken, a boiled egg + some nuts, something quick and easy that requires no preparation, if you don't have the time.
What's the apple sauce? Where did you get it?
Nice dinner :)
I've never tried the Vitamuffin or anything from Vitalicious, that's a nice low calorie snack. And it does contain some protein ;) Maybe have that earlier in the day next time?
Do you exercise?