This is the workout I started about a week ago. I got on traineo about 8 weeks ago and lost 11 pounds since I started. In the last week I changed everything and went into a strict cardio regiment. I am bound and determined to lose the last 10+- pounds of fat that just WILL NOT leave.

I'm doing 3 days on, one day off, with the following exercises.

30 Minutes on the Bike keeping my heartrate at 140
30 Minutes on the treadmill ranging from 4mph to 7mph (Depends on how long I can run that particular day, it varies)
15-20 Minutes of circuit training type low weight lifting in the gym which mostly concentrates on my chest and my abdominals.

My best guess by adding up what the machines say as well as guessing about the weight lifting, I burn in the range of 550-600 calories a day on this workout.

My diet consists of the following:

Breakfast: most days of the week usually Special K cereal or some fruit.
Throughout the day: I'll have some snack foods. Apple sauce, fruit, granola bars, that type of thing.
Dinner: Subway, subway, subway. High in vegtables and lean meat, turkey mostly.

I'd say I probably down an average of 1500-1800 calories a day.


Opinions?

I forgot to mention, I usually average about 80-100oz of water per day (3-5 20oz bottles)

Food wise, looks like you might need some more protein during the day.

if my goal is to just lose weight and not gain any muscle mass, appropriate protein is still necessary?

Buy some whey?

Chris...are you my secret identity?

I am doing nearly that EXACT workout...even in that order and for that duration! And I started just Tuesday of last week!

Right now I'm having trouble eating more than 700 calories per day...here's my diet:

Breakfast: 3 Hydroxycut Hardcore, Slim-fast Optima (180 calories), fills me up
Lunch: Slim-fast Optima meal replacement bar (220 calories), fills me up
Dinner: 3 Hydroxycut Hardcore, and something in the range of 150 to 200 calories. I hardly snack throughout the day because I'm just not hungry. Today I only took in 600 calories, along with 6 16.9fl oz bottles of water.

I think that combining the Hydroxycut Hardcore and the hunger-control Slim-fast, it's really hurting my apatite.

Today during my workout I burned 1001 calories:

Ran 5 minutes at 6mph. 2 minute cool-down at 4/3.5mph.
Walked for 30 minutes at 3 to 4mph. 2 minute cool-down at 3/2.5mph.
Weight lifting for about 30 minutes: iso-lateral wide-chest (5 sets of 10 reps @ 97lbs), calves (3 sets of 10 reps at 110lbs), triceps (3 sets of 10 reps at resistance 6), iso-lateral bench press (3 sets of 10 reps at 57lbs)
Elliptical machine (crossramp) for 33 minutes, varying from resistance 1 to 8.
Then I hit the sauna for about 3 minutes.

I didn't realize how many calories I had burned until I came home and added it up. So far, I've lost 7.8 lbs in a matter of 10 or 11 days.

As for protein, I highly suggest adding some to your diet.

Just to maintain your body, someone your size needs between 40g and 80g of protein a day depending on who you listen to.

If you want to eat at Subway, the turkey sub is good for about 18g and the roasted chicken 24g.

I switched from corn flakes to Kashi Go Lean cereal, in part because it isn't just low in calories (150 before milk), but it is high in fiber (10g) and protein (13g). Oh, and I like the taste better.

I switched from corn flakes to Kashi Go Lean cereal, in part because it isn't just low in calories (150 before milk), but it is high in fiber (10g) and protein (13g). Oh, and I like the taste better.

Sorry Chris, not trying to hijack your thread!

If you're doing the same cardio routine, your body gets efficient at it. Mix it up. Do intervals that jump your heart rate up to 170. Run backwards up a hill (or on a treadmill at an incline). Take the jogging outside. Spinning classes are always a great burner too.