The peanut butter is not bad as long as you don't eat more than about 3 tablespoons a day (it's good fat), but the pizza and cake need to go, so does the smoking! emoPoke
I spoke with foodsaver via private message and he informed he just started the Abs Diet/Exercise plan. I had heard of it but didn't know the details and never paid much attention, so have been doing some research on it. First of all, the "Power 12" foods that are the base of the diet are everything I believe in. Below is a link to a Men's Health article on it (a magazine I highly recommend btw, free on the internet).
I would recommend starting with this diet plan, eating these Power 12 foods for your meals, and eating 6 small meals a day. This will keep you from getting the "I'm starved" feeling which often leads to eating too much of bad things. Eating 6 times a day also keeps your metabolism revved up and burning calories even when you're resting.
A couple of things to keep in mind… eat plenty of protein! I can't say this enough, eat plenty of protein! Americans are killing themselves eating too much starch and sugar (white breads, white rice, white pasta, cake, candy, soda, etc) while not eating enough protein. I also highly recommend that EVERYONE include at least one protein shake a day as one of your "meals", no matter how big or small you are (you can add berries, spinach, peanut butter, milk, etc to make it a complete "meal"). Of course I prefer the Beachbody Shakeology® but there are numerous protein supplements available.
Eat eggs! I recommend 2-4 a day for men, boiled or scrambled with minimal oil. They have been given a bad rap in the past, but they are a superfood with great protein and numerous other nutrients.
Eat lots of skinless chicken breasts and fish, and never eat it (or anything) deep fried. I would recommend eating lean cuts of beef and pork for only a few meals a week.
Only eat WHOLE grain high fiber breads and cereals. NEVER eat highly processed and bleached out breads, cereals, pastas, or rice (i.e., white bread, white pasta, white rice). This stuff has very little nutritional value and is basically just simple carbohydrates, or sugar.
Eat dairy. Another food that I feel has been given a bad rap in the past. If you're lactose intolerant then you can't eat it, but otherwise I highly suggest it. Stick to non-fat or at most low fat (1%). Another great source of protein, calcium, and vitamins. And no Spurhunter, ice cream doesn't count! It is the devil disguised as an angel, stay away from it! emoEvil
Veggies… eat them, steam them, mix them with other foods or in your shakes, do whatever it takes to eat them at least a couple times a day… your body needs the vitamins and nutrients they provide.
http://www.menshealth.com/nutrition/nutritious-powerfoods-abs-diet?fullpage=true
