[xnez]

Okay i need help developing a exercise and meal plan.

Here are the ground rules

1. I have 2 hours to devote to the gym, 1 hour in the morning (7-8am), 1 hour in the evening (9:30-10:30pm).

2. My meals need to be simple and require little prep time, or be easy to do in a large batch at one time.

3. I am in decent shape right now, ie not over weight (right around 15% body fat or so) and I can go as long as i want on a cardio machine.

4. I want to lose fat and build muscle.

5. I'm willing and have the time right now to do whatever is needed to build muscle and loss fat as quickly as possiable.

So what do you guys recommend? This of this as a Wiki diet and exercise posting.

Thanks