Hi ! I am new to this forum , and i must admit that it's great. A lot of people help each other and i hope i get helped too ! I am 17 y/o (soon 18) male . My characteristics are :

- Height : 1.77m/5 feet 10 inches"
- Weight : 92Kgs/202lbs
- Im in good form ... I just have those extra kilos ..
- I can do a lot of exercise since im physicaly strong .

Ok my goal is to reach 77Kg (lose around 15kg) . If i manage to do this ill happy than ever . Im starting my program in monday ... after i finish my exams . And it will be like this :

-----------------------------------
Day 1 : HIIT in the morning , i read some where " Your HIIT program will likely be most effective if performed first thing in the morning on an empty stomach, but if you can't do it in the a.m., do it at noon, night, whenever! "

Day 2 : Some push ups and some other exercices for muscles .

Day 3 : Same as day 1 ... and then , Schedule will be repeated.

Sunday its day for relax =)

Now, im a little confuse about my diet schedule . What should i eat in the morning (around 11) ? For lunch i ll eat whatever my mom cooks but ill split it up to 2 meals . One at 2 and the other at 5 . For dinner, maybe some watermelon with a slice of bread and some cheese . Late at night some fruits as well !

Any opinions , suggestions , ideas , are welcome

Thx in advance !

What do you have access too?

Post your current diet in detail.

well thx for replyin ... Actually im not goin to start a diet . I ll just eat healthy and split up my daily meals up to 6 . But in the morning i ll like to eat something realy vital , something that helps . So do you have any suggestions ? . I ll also decrease my daily calories about 300 and with the proper exercise (HIIT) and some muscle's workout i believe that i could make it ! I have a strong metabolism (i think) and combined with Hiit it will fire up to full ! :P

For example yesterady , i ate 2bowls of kelloggs , a sandwitch and a piece of chocolate cake all in the morning . For lunch i ate beans and then some icecream . In the afternoon i ate about 3-4 fruits and for dinner half cheeseburger with a lot of ketchup and some fried patotoes ! My daily calories intake its high but coz as i said b4 im physicaly strong and have some extra muscle that helps me to burn some calories . Thats why i hope i could do it

I would try to work more strength training in there (search full body workouts).

I'm thinking the example of what you ate yesterday is what you intend on changing right? That's pretty bad eating, I must say.

There are few general rules of thumb for eating healthy....

*make sure each time you eat, it contains a lean protein and a carb (that doesn't just mean starches)

*eat 4-6 times a day, evenly spread throughout the day

*eat within 1 hour of waking

*drink a lot of water

*keep sweets to a very very low minimum (as in not even close to everyday)

*replace white starches with brown ( whole wheat bread and pasta, brown
rice, sweet potatoes)

*keep starches low (not Atkins low, but lower than your current level)

Those are some principles to follow even if you aren't going on a structured diet. All the proper exercise in the world is severely hindered if you don't eat right. There's an expression, "abs are made in the kitchen, not the gym" - well, that applies to pretty much the whole body as well.

The gym refines what the kitchen has created.

A diet is what you eat, nothing more than that. Lets not get too complex here.

Take deschains advice.

Clean up your food, add some lean meats instead of cheese burgers. Don't eat 2 bowls of cereal, try some oats, egg whites, something with a little more nutritional value. Add a lot of veggies. Drop the ice cream.

thanx both of you