have u ever actually logged ur calories in a food tracker like "myplate" or "fitday"
You will hear lots of opinions on diet and exercise but here is what i would do....
1.) Read these posts to find out LBW and how many calories you need a day
http://www.elitefitness.com/forum/diet-bodybuilding/dieting-information-614057.html
2.) Track your food using one of the food trackers like "myplate" or "fitday" and make sure you are getting less calories in than u burn. I use the MYPLATE from LIVESTRONG.com
3.) Choose these foods from this list (by no means a complete list but this will get u started:
Body-for-LIFE Food List
4.) For your workouts...
Since you only have an hour most, i would do a three day Push/Legs/Pull routine or a full body circuit 3 days a week for example: mon = push, wed = legs, fri = pull. On the other days (tues/thurs/sat) i would do fasted cardio (this is cardio first thing in the morning MUST HAVE 10 HOURS FASTING and heart rate not above 70% of max).
Others will chime in but hopefully this will give u a start
You will hear lots of opinions on diet and exercise but here is what i would do....
1.) Read these posts to find out LBW and how many calories you need a day
http://www.elitefitness.com/forum/diet-bodybuilding/dieting-information-614057.html
2.) Track your food using one of the food trackers like "myplate" or "fitday" and make sure you are getting less calories in than u burn. I use the MYPLATE from LIVESTRONG.com
3.) Choose these foods from this list (by no means a complete list but this will get u started:
Body-for-LIFE Food List
4.) For your workouts...
Since you only have an hour most, i would do a three day Push/Legs/Pull routine or a full body circuit 3 days a week for example: mon = push, wed = legs, fri = pull. On the other days (tues/thurs/sat) i would do fasted cardio (this is cardio first thing in the morning MUST HAVE 10 HOURS FASTING and heart rate not above 70% of max).
Others will chime in but hopefully this will give u a start