Diet bro.

90% lean red meats. White fish, chicken.

You can have 3 solid meals everyday
2 cups of white rice, 2 oz of haddock, Eat that for Lunch, and then instead of haddock throw a chicken breat in and eat that.

Spray i cant beleive its not butter all over it, stuff adds good taste, 2 to 3 weeks of eating those foods will do you great, just change the meals up.

Also you can eat a cup of oatmeal for a meal, can of tuna and sald, Protein shake, 1 a day is good. Egg whites.

Of course eating 6 meals a day every 2 to 3 hours, and drinking 8 cups of cold water a day, helps to speed up your metabolism.