Can anyone help with the above. I try to eat healthy everyday with lots of fruit, salad chicken and not much in the way of carbs as i find they make me feel sleepy. I usually have veggie soup and a slice of wholemeal breadfor my evening meal as i need to be alert during the day whilst at work so rely on chicken and salad and fruit. I must admit i am not a breakfast person so don't eat cereal. Since starting this program i am aware that i need to fuel my body and if i want to gain muscle rather than fat i need to eat protein but if i eat too much food i feel bloated and lethargic. Can anyone help point me in the right direction please i am confused about food especially with all the issues around sugar and what fats to eat in the media right now.