i got to the gym about 5 days a week. Diet is the most important part of getting a good body. if your wanting to loose some wieght and work on your stomach than start running. Run after your gym workouts, not before. Its good to take a protien shake right after you get out of the gym and take in some carbs also. You needs carbs after the gym. As far as a workout plan, what was listed is a good plan. I wouldn't worry about Muscle Tech or anything like that. The only thing i take is NitroTech Night Time. Its a slow actting form of protien. So when i sleep i'm still kinda getting some nutirents. It takes time and dedication though. Oh, and 2 meals a day is bad. Try and eat 5-6 small meals a day. Good luck.

Swifty