Q: hey mike I'm new here, and I'm trying one of your weight loss diets http://www.mikesfitness.com/content/fat-loss-diet-2400-calories and I'm liking what I see because what you did here was great, but I need some help with finding replacements for some of the things, because I'm a on the go guy and I rarely have time to eat with fork and knife, can you give me some help? P.S. I'm a 165 lb. male that is 5 ft 10. My goal is 140lb. But am also planning to get a little more muscle,) Help!

A: Eating well on the go is certainly not easy. A lot of the suggested meals in my diet plans can be prepared in advanced, put in tupperware and quickly microwaved and eaten on the go. Many can even be eaten cold. Of course they probably won't taste quite as good as freshly made. You can also rely more heavily on sandwiches that you can take with you -- use whole wheat bread, a bit of mayo and/or cheese, and a lot of lean protein like tuna or turkey or chicken or hardboiled egg whites with lettuce and tomato to taste. You can carry protein shakes and/or seeds or nuts for quick snacks. Finally, you can even use protein bars, though I recommend you don't use them too much. Just add up the overall calories and protein/carbs/fats of a whole day's meals and make sure they're not too far off from my guidelines.

As far as getting from 165 pounds to 140 pounds, I think you may want to reconsider it somewhat -- 165 pounds is actually perfectly healthy weight for you and 140 pounds is getting close to being underweight for your height. You may aim for the goal weight of maybe 150-155 pounds instead and as you work out and eat right and lose fat and build muscle, you will find yourself quite lean at that weight. You may want to first go on a fat-loss diet and drop to maybe 150 pounds, then bulk up a bit to 155-160, and then if you still think you have too much fat go back down to 150-155 range.

Read my Nutrition article to learn how to structure your diet for both fat-loss and muscle-gain phases and good luck!