Hi my name is Erick

Age : 18
Weight : 194lb
Height : 5'8"
Body Fat : 27.5%
BMI : 28

Those measures were taken by my doctor 4 months ago, minimums changes happened ( for good ) by now, like more muscle.

I used to be 224lb one year ago, i lost 'em with a doctor ( too expensive ) and just walking every day but stop "dieting" and loosing weight ( i've never gained weight since i stop my doctor program a year ago ) now im 193 but want to reach my goal of 175 ~ 180 and gain some muscle.

After doing a lot of research in this and others forums i want to show this program and ask for advice about it.This include diet and exercise.:

First this is my diet


Breakfast

One cup of oats
Two pieces of whole wheat toast
All natural peanut butter
Glass of skim milk
OR
One cup of Kashi GoLean cereal
Skim milk
One piece of fruit

Mid-morning

One can of tuna
OR
Three slices of deli turkey breast

Lunch

Turkey wrap with:
Spinach
Fat free cream cheese
Salsa
Whole wheat tortilla
OR

Turkey sandwich with:
Whole wheat bread
Lettuce
Tomato
Onion
Mustard
Miracle Whip Lite

Mid-afternoon

Smoothie with:
FF yogurt
FF milk
Frozen berries
Whey protein

Dinner

Grilled chicken breast or fish
Brown rice
Steamed vegetables

Pre-bed

Peanut butter and honey sandwich
OR
Handful mixed nuts
Sliced turkey

then my exercise program is this:

Day 1 : 1 Hour of spinning + Chest + Biceps
Day 2 : 30 Minutes of cardio + Back + Triceps
Day 3 : 1 Hour of spinning + Legs + Shoulders
Day 4 : 30 minutes of cardio + Chest + Biceps
Day 5 : 1 Hour of spinning + Back + Triceps

For supplements

Please recommend me a whey protein if i really need one ( i included one in my diet as you can see)

and Im also taking Nutrex Lipo6 fat burner

I will be starting this diet as soon as it get approved by this forum members

:BUMP: anyone

Your diet looks good. What are the specifics of your workouts?

Thanks for the reply jokerswild, anyone else?

I thought brown rice had too many carbs to be eaten at night???

So no brown rice @ night .. thats all i want know what to / not to do