Try not to eat a lot of carbs, if your not a bodybuilder than you really don't need a lot of protein cause it damages you kidneys in the long run, a multiV, and a supplement(Lipo-6), your gonna need lots of water if your taking a weight loss supplement. I'd say you'll notice results in 3 weeks. Remember the stomach along with the back is the hardest place to develop so results for that 8 pack might take longer than 3 weeks. Remember the hardest part is starting, once you start you got it. Life's Good.