Create the perfect fitness & diet plan for my lifestyle?

I am looking for someone to create the best eating & excersie plan for my lifestyle.

Monday to Friday. I work from 10am to 7pm. I have access to a Gym that opens at 6am. Can someone create a healthy schedule for me? No salads for food though not a fan of vegetables :O

First, find our what your BMR is. This is your basal metabolic rate; translation: the amount of calories you would burn (based on, age height, weight, and amount of exercise) if you just sat in bed all day.

Whatever your BMR is, subtract about 300 calories. Let this new number be the amount of calories you aim for each day. Do not eat less than 1,200 calories; if you do, your body will literally eat itself, holding on to the fat while eating your muscles. Which is the opposite of the results you hope to obtain.

Exercise at least one hour for 5 days a week. You can do this before work or on your weekends.

Next, learn to substitute. Try drinking less sugary juices, replacing them with 0 calories teas, such as green tea (known for supressing appetite), or all natural low-calorie juice. Try non-fat milk instead of whole or reduced-fat. Cut down on sweets, and use them as a reward after a particularly good day, when you know you have exercised well and stayed below your new calorie limit. You can substitute tasks around the house to burn more calories. Try manually washing the dishes instead of using the dish-washer.

For you meals, try oatmeal for breakfast. It has a lot of fiber, thus keeping you full for long periods of time. It is also very healthy and can reduce cholesterol. If you do not enjoy oatmeal, try whole grain cereals, a banana, or even a bagel with light cream cheese. Try to eat between 300-400 calories for breakfast.

For lunch, try healthy sandwiches. Try not to use cheese or mayo. You can have just about anything for lunch just keep it around 450-500.

For dinner, soups, chicken, and fish are optimal. Do your best to limit eating out. For dinner you can have roughly 600-650 calories.

The key to diet is watching the calories. Calories consists of the total number of grams from fat, carbs, and protein. Keep the calories from fat low. Watch your cholestrol as well, thus, do not eat too many eggs, though omelets and other egg dishes are healthy, and should be a part of your diet. Citrus fruits should become your new best friend, being low in calories, high in vitamin C, and providing lots of energy.

If you are a coffee drinker, remember to keep track of how many calories are in your drink.


Good luck!

Depens on what you want to achieve. If you're trying to gain in fitness, try three days a week with a rest day or two between each one. Eat healthy, i.e. vegetables (necessary), no junk food, no sugar, or you could even work out on the weekend, whatever suits you. Just mix in running, swimming and cycling, and increase the length of your workout each time. Set short term and long term goals and make sure you achieve them. Block out any excuses not to exercise and just do it. Even while your exercising try not to think and concentrate on your breathing.

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Good luck to you!