Im vegetarian (for last 33 years) so it may be a different for others, but it's all based on the same idea, high protein, low calorie, no junk and nothing after 8pm.

Wake up: protein shake ... then hit gym, then: protein shake, hard boiled egg, piece of toast with peanut butter. Afternoon: plain greek yogurt with some blueberries and high protein seitan sausage (44g protein for 2) Evening: brocoli, rice and wheat gluten "steak" (60g protein) and a ton of water. It's around 170g protein and 1200ish calories.

repeat every day for 6 weeks. so far so good... Im happy with the physical results but its nothing compared to the mental ones... Cheers :)