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hey on my lastr thread i recieved some preatty good feedback but im looking for a diet with really quick results so heres a little chart sort of thing

My area's that need to be improved:

Abs
Chest
Arm's (just a little more and im good)


What i usually eat:

Morning(always before 6:00 am):
bowl of cereal /w reduced fat milk (honey bunches of oats/ w almonds)
a fruit (bananna sometimes most of the times apple)
1 slice of wheat bread toasted (some times 2 slices)
1 cup of non-fat yorurt (ussualy strawberry)

Lunch time(ussualy eat before 1:00 pm):
pickles(about 1 cup of em sliced)
1 fruit cup
8 oz. of chocalate milk (hey im still a teenager so leave me alone)
Dinner time(ussualy eat at around 3:00 pm)
2 slices of bread toasted
1 egg/ or 2 slice of ham
about 1/2 cup of letucce chopped
1/2 a medium tomato chopped
(i add it all in to a big sandwich )

Excercise:(only 5 days a weak monday threw friday)
a minimum of 100 sit ups

a minumum of 10 reps of 40 Lbs. each rep 5 times sometimes 10 each rep

at least 20 push ups

a minimum of 60 minuets ridding bike

and about 1 hour of dance dance revolution lol (its video game that gets me sweating a lot!)

so here's all i do i know not much but thats why im here oh and remember im only 14 and my birthday is in july 8th so plz help and dont worry my parents really support me so plz tell me what im doing wrong and i dont mind changing my whole diet and exercise plan i will trust anyone who sounds like they know what theyre doin ok well let me have it!!

How tall are you and how much do you currently weight?
Just for starters you have way to many carbs or I should say where is the protein. Ace the cereal and eat some oatmeal. You should be eating 6 meals a day and not three. Unless you are going to be by 6pm why is your last meal at 3pm?

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ok i dont know why my last meal is at 3:00 pm but im here for help and thnx for that lol and im 5 foot 9 inches and wiegh 135 lbs ok so what do i do i need to know so i can start tomorrow (tuesday ) and how about the excercise am i doing good?

hey how about protien bars and protien powders should i buy some? if so can some one tell me some good ones that are preatty cheap

Try to stick to whole foods for protein sources (lean meats like chicken, etc). Protein powders help to get in the extra protein after workouts and when you don't have time to make a meal. I would recommend Optimum Nutrition's 100% Whey as it is very cheap ($25 for 5lbs) and tastes good. Try any of the flavors except cookies and cream (its nasty).

In general I would say avoid the protein bars, most of them are junk and not much better than eating a candy bar.

hey i think im gonna go on a high protien diet with low carbohydrates but i still got a question how many grams of protien should i eat a day and how many grams of carbrohydrates? plz help(lol)