thanks for the help everyone.
steezo i dont have an iphone so im out of luck but i might see if theres something like that available just on the internet.maybe you know of one?

tatty i just bookmarked that site.looks like lots of great info.

gia i bookmarked that site too.i dont count calories when it comes to fruit and veggies because of the reason you said.the muscle milk takes place of my meals but i do have something small and low cal/carb for dinner.i dont drink soda or anything like that but i love tea with lemon and i happen to have a lemon tree in the backyard,so i always have access to some fresh ones.

so far with the shake diet it seems to be going great.i kind of modeled my diet after this guy dr nick yphantides whos book im reading(my big fat greek diet).he went from 467 to 269 in a year of an all shake diet.only thing that he did wrong was mixing the shakes with diet soda every day.that much soda cant be helpful to anyone especially not a porker trying to lose weight.