From FAT to Ripped in 6 months, but this was hard work. I have not eaten a cake or choc bar in 6 months. My main foods are chicken, rice, greek yogurt, cottage cheese, tuna, lean ham, cashews, almonds, peanuts and milk and protein shakes. I am now off the high blood pressure meds and my cholesterol is a super low 3.9. Plus I look better than most 20 year olds.. not bad for an old man.