Help!

unless you have superior natural genetics (in which we will all hate you for :D), you wont see a tremendous difference in only 6 weeks. but you can make changes.

some very, very rough ideas. diet is key

5-6 meals a day every 3 hours. for most ppl this comes out to 1 meal before work or school, 3 meals at work or school and 2 meals after.

breakfast: oats and eggs

lunch and dinner: chicken or lean red meat or fish or turkey with sweet potatoes or yams or veggies or brown rice

mid morning and mid afternoon snacks: pop top tuna or chicken, nuts, fruits, sandwiches, jerkey

before bed: cottage cheese with natty or almond butter

calorie calculators
http://forum.bodybuilding.com/showthread.php?s=&threadid=198606&highlight=harris+benedict+formula

to track calories
http://www.fitday.com

to determine calories in foods
http://www.calorieking.com
http://www.nutritondata.com

grocery list
http://www.bodybuilding.com/fun/stella9.htm
http://forum.bodybuilding.com/showthread.php?s=&threadid=208376

concentrate on the big basic movements (squats, deadlifts, presses, rows, chins, dips) with a few isolation exercises thrown in.

http://www.exrx.net
 
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