I'm hoping for some advice from the experts out there. I've read through the forum the last couple days and picked up some great advice. Now I have a couple questions on my quest to lose weight and tone.

My Background:

Height: 6'3"
Weight: 256.5
Age: 32

My diet has not been horrible, however I am very inactive. My weight has not fluctuated too much in the past 5 years, a high of 262 and a low of about 249 (of course as a teen I was too skinny, oh to go back).

I also decided that I would only make minimal changes to my diet, and will focus on exercise to accomplish my goals.

My goals are not lofty, I would like to lose 1-2lbs per week and while doing so, gain back some muscle mass. I am two weeks into my program.

Food intake Information:

I am keeping a daily log of what I eat. Keep in mind I want this to be a lifestyle, so you won't see all healthy items on it! According to my food diary I average about 2400-3000 calories a day. I probably have cut my intake about 300-400 calories per day since starting.

Breakfast:

I didn't normally eat breakfast, however I know that is a bad thing. While I have been working out, a typical breakfast is a 6 oz fat-free yoplait fruit yogurt and a bananna.

Lunch:

Chunky soup can, Tuna (out of water can or pouch) and 20 oz soda

A couple days out of the week I will eat two slices of pizza, or a steak subway sub instead which is about 1000-1500 calories.

Dinner

I am cooking extremely healthy for supper, which is the biggest change. It ranges from Tuna steaks cut up in salad with fat-free low calorie dressing to chicken quesadias (700 calories each, I eat one) with low fat cheese and carb free shells cooked in the george foreman grill.

1-2 glasses of skim milk.

Snack (One per day):

Tropical fruit (canned fruit) or Pretzels or Strawberries and bannanas mixed.

Exercise

Cardio (4 days/week): Stationary Bike (arm/leg workout model) for 45 minutes, average calories burned according to heart monitor and bike: 650, Miles: 11. My heart rate stays between 160 and 170, and I don't feel like I'm doing much if I get below 165. Is my heart rate too high for maximum fat burning? If so, why do I feel the workout is light if it's below 165?

Weight Training (4 days/week): 3 sets of situps, 3 sets of pushups, 3 sets of curls, 3 sets of flys, 3 sets of bench press.

Two weeks into the program, I have noticed a definite improvement in muscle tone both physically and through the number of reps that I do per set. I am very satisfied with this progress.

However, my weight has not dropped much as all. I do realize that muscle weighs more than fat, however shouldn't I see at least a couple pounds different? I did make a discovery today that seems to indicate that I am retaining a lot of water now for some reason. I got on the scale prior to my workout and was 256, and after the workout I weighed myself (nothing changed with what I was wearing) and I was at 254. My scale is very precise, so I was confused as to why the large difference. Has my body not adjusted to the new workout program? Do I just keep on going and eventually my body will adjust? Why would my body retain more water now?

Thanks for taking the time to read. I have a 10 day carribean cruise coming up in late March and hope that I can at least take off my shirt without having the natives run.

Tom

lol

im no expert but just keep up working out and cut out all junk foods pop is the easiest one just have 2 liters of water instead of 2 liters of pop

Drop the soda, burn the pizza and spill the milk.

Soda is very bad for you, a large amount of suger and HFC. HFC turn dirrectly into fat, the skip the middle man.

Pizza has way too many calories for the slight pleasure of eating a slice. Have a slice when you get back, a little reward for yourself.

Skim milk doesn't have anything in it to make a difference, exect a couple of calories. Drink water instead along with a multi vitamin.

Add squats to your routine whether it be body or weighted squats. Legs build muscle, and alot of it and muscle burns fat.

milk has lots of good things in it just dont drink 6 liters a day have a glass or do when your running lots the tiny amount of fat in milk isnt going to make much of a difference plus its got vitamin b which helps burn fat