[sleepyles]

Well when I was big, and I had enough, this was the average day for me diet and exercise wise.

Diet:
Breakfast (6:00am) - 1 cup of oatmeal sometimes mixed fresh fruit
mid-morning (9:30am)- 1 bannana or Protien shake
Lunch (12:00) - small salad with 1 can of tuna
mid-afternoon (3:00pm) - 1/4 cup cottage cheese and veggies (carrots, brocoli) or Protien shake
Dinner (6:00pm) - 1 grilled Chicken breast and tonnes of green veggies
Late night snack (no later than 8:00pm) - Protien shake or 1/2 cups almonds
Also the only thing I really drank was water, I cut out all sodas, and fruit juices, except protien shakes. I also cut down my overall sodium intake.

Exercises (5 days a week):
Morning - 20 minutes of cardio (moderate)
Evening - weights (3-4 exercises per body part - did 2 body parts per day), moderate weight, and 10-15 reps (last 5 reps is where you should feel some sort of burn in the muscles). After weights another 20 minutes of cardio (HIIT - High Intensity Interval Training)

I liked doing cardio at the end of weight training, as weights made me feel a little tired, so the cardio I did last in the evenings.

To the above, I gave myself one cheat day in terms of diet and excerise which was Sundays, but remember you can cheat on the diet, but do not over indulge.

From what you said, it sounded like you skipped breakfast and lunch. I would try to eat those meals, as those meals provide you with the "fuel" for the day, as well as you would tend to burn those calories during the day as you consume them. One thing I might suggest is try not eating late at night, and don't over indulge in the evenings, as when you sleep you won't burn as much calories as you would during the day. If possible try not to eat after 8pm or 9pm depending on what time you go to bed.

Remember bad habits are hard to break but once you break them, you will realize and question "why did I do all of that before?".

Also I would tend not to restrict your carb intake too much, but instead what worked for me was intake my carbs in the morning, and restrict them in the afternoon, as during the day I would burn them off calorie wise.

Good luck and I hope this helps. If you are just starting to work out again, take it slow and don't jump in too fast or else you will injure yourself. Remember the weight didn't take long to put on, but to come off it takes time. Just stick to your guns.