Ok so im 16, 5.7, and i weight 162, my goal is to weight 150. My plan is to do cardio in the gym until i reach 500 calories on the machines. I usualy do the Elliptical machines till i reach 300. The type on Elliptical machine i use is the one thats just moves the legs the hand bars dont move cus i know some hand bars move. After reaching 300 i do 200 on trendmill on speed 6. On one day i do weights for one hour most of the time only for my arms but i do legs and abs also and cardio that same day, the next day i only do cardio, then again weights and cardio and etc. What i eat is in the morning is fruit and milk, for lunch a sandwitch and fruit, for dinner my meal is probably at most 600 calories, and night only my milk. Is this a good exersice plan and diet plan. Oh and also to reach 500 calories on cardio is usualy takes me from 50 to 60 minutes to reach that much and my heart rate is usualy at 167. Please anyone tell me is this going to work cus ive been doing it for atleast a week.Oh and also im taking twice daily some protein powder.Oh and aslo when i lift weight i lift until i know that i lifted enought so that later my muscles are sore cus i heard that when their sore thats good cus they get stronger and i dont lift weights when their sore i wait till they get better but that usualy takes a day.

Hi there. I must have missed your post the first time around.

I'd suggest that you start off reading the sticky posts in the various forums. There's a lot of good information there to get you started.

I'll say based on what you describe, you're not eating enough food, and not enough good nutritious food. You should be eating around 1600-1700 calories a day to lose at a reasonable rate. Maybe dropping that down to 1500 as you get closer to your goal.

Also for your exercise, I'd say stop focusing on how many calories you're burning. Exercise is about far more than just burning calories. Work out a sensible plan that includes some kind of weight lifting or body resistance exercise 2x or 3x a week, and some cardio 2x or 3x a week. You don't need to put in hours at a time or work yourself to the edge of exhaustion. Short, intense workouts are just as effective and much easier to maintain in the long run.

I'm sad today.. I just wanted to share it.

You should replace Crunches with Stability Ball Rollouts. You’ll get a more powerful stretch in the Rollout exercise, and a more powerful contraction, all without doing excessive and dangerous spinal flexion.

And also you should replace Crunches on the Ball with a Plank with Arms on the Ball. According to the Men’s Health magazine, research shows that a Plank with Arms on the Ball is 30% more effective in working your abs.