100-Pound Weight Loss: Mark Weaver

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Mark's Weight Loss Diet and Workout

Mark's Daily Meal Plan:
Breakfast: 3 eggs (sometimes with ham and cheese), 1 or 2 slices of whole grain toast, 5-calorie lemonade-flavored drink.

Mid-morning snack: string cheese or 100-calorie chicken dog (similar to a hot dog).

Lunch: tuna with mustard and lettuce on a low-carb wrap, cottage cheese, sugar-free pudding, and diet soda.

Afternoon snack: an apple, cantaloupe, or other fresh fruit in season.

Supper: 6 to 8 ounces of lean meat (chicken, fish, turkey, or sirloin), green beans, salad, cottage cheese, and lemonade-flavored drink.

Drinks 32 to 40 ounces of water per day.

Mark's Workout:
Cardio exercise 3 to 4 times a week using intervals. His favorite activities include weight training, using a stair-climber, and running outside. He strength-trains four times a week at different intensities.

"I change my strength training routine every six weeks to keep the muscles guessing," Mark says. "I work out at the gym at work, and I have a small set up at home as well."