I've lost 20 lbs during weight watchers and am 15 lbs within my goal of 170-175. I have lost all the weight before (3x in 6 yrs to be exact) and this time I need to make a change in lifestyle to help the weight loss stick. I have started weight training/ab exercise and cardio all at home.

Take a look at the diet and fitness plan and any suggestion you can give are greatly appreciated. I am looking for some ideas of how many sets and reps to do on the weight training. Also, I also would like to include some whey protein smoothes into my diet I just don’t know whether to make them pre or post workouts.

Monday (Total Body Workout)
Abs Training
Squats (Legs)
Flat Bench Press (Barbell or Dumbbell) (Chest)
Bent-Over Dumbbell Row (Back)
Dumbbell Shoulder Press (Shoulders/Delts)
Triceps Kickback (Triceps)
Dumbbell Upright Row (Shoulders/Delts)
Biceps Curl (Barbell or Dumbbell) (Biceps)
Leg Curl (Legs)

Tuesday
Light Cardio

Wednesday (Total Body Workout)
Abs Training
Lunges (Legs)
Incline Bench Press (Barbell or Dumbbell) (Chest)
Bent-Over Dumbbell Row (Back)
Front Raises (Shoulders/Delts)
Triceps Kickback (Triceps)
Biceps Curl (Barbell or Dumbbell) (Biceps)
Lateral Raises (Shoulders/Delts)

Thursday
Rest

Friday (Total Body Workout w/ Leg emphasis)
Abs Training
Squats (Legs)
Flat Bench Press (Barbell or Dumbbell) (Chest)
Bent-Over Dumbbell Row (Back)
Lunges (Legs)
Triceps Kickback (Triceps)
Dumbbell Upright Row (Shoulders/Delts)
Biceps Curl (Barbell or Dumbbell) (Biceps)
Leg Curl (Legs)

Saturday
Abs Training
HIIT cardio (treadmill)

Sunday
Rest


Abs Training
============
Plank: hold 30 seconds
Crunches: 12-15 reps
Sit-Ups: 12-15 reps
Side Planks: hold 30 seconds per side
Knee-Ups: 12-15 reps


HIIT Cardio (treadmill)
===============
• 3 - 5 minutes warmup
• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)
• 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
Total time = 20 minutes.


Diet Plan
Meal 1:20oz water AND Oatmeal w/ PB and Banana –or- Egg whites w/ veggies, 2 pieces whole wheat toast
Snack 1 – Apple w/ PB or Banana and PB or Almonds/Fat-free pudding or Nutrigrain bar or Apple w/ 2% string cheese
Meal 2 – Subway or Turkey Sandwich/Wrap or Tuna sandwiches or Grilled Chicken salad
Snack 2- Yogurt w/ grapes or Fat Free Pudding or Sugar Free Jell-o & Banana
Meal 3 – Fish, Grilled Chicken, Pork, Turkey w/ steamed veggies or green beans or salads or brown rice

Your program doesn't look bad. For weight loss though- I'd try to at least get 3 days of 30 min cardio in.

Now your diet is another story...
Try to eat 6 small meals a day (consisting of protein, good carb and good fat) at each meal. PB- I'd recommend natural. Fat free pudding? (processed sugar)
Check out the sugar content in your yogurt too. Try to get plain.
Sugar free jello & banana? (wtf?) j/k How about banana and some almonds (good protein, good fat) instead.
I know it's hard but try to replace "sweet" cravings with fruit. Let me know what you think.

What do you mean by good carbs and good fat?

Well without getting into too many details...

Carbs are the body's preferred source of energy and you should stick with the unprocessed foods like: veggies, fruits, whole grains (brown rice, whole wheat bread, oatmeal etc). Processed foods: sugar, sugar free jello, fat free pudding, white bread etc.)

Good fats are polyunsaturated and monounsaturated. Example: Flaxseed oil, sunflower oil, natural pb and avacado's, . Try and stay clear of Saturated fats and if you see the word "hydrogenated" - run.

The good thing is that if you eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, and limited amounts of lean animal protein...you can eat more than you did before without gaining weight.

Did that make more sense?