can sum one help me loose fat

I

irfi

0
hi
i am working out at the gym i am 15 years old
i am over wight i train on my arms and i run on the tredmill
i am notising a little wight loss but not al lot av stayed 16 and a half stone
for like 3 weeks now am nt puting no wight on and not loseing non
i eat plenty of salad and stuff like that
i have breakfast in the morning 10o clock and the have lunch at 12 - half 12
and then i go gym at 5 so i just have a fruit and then when i come back stright away i eat 1 can of chuk pease and salads
and i drink alot of water can some 1 help me try and get the best diet plan i think i am not loosing wight because of my diet
i also want to get muscle on my body like my chest back , my arms are relay big all my muscle is behind the fat on top of it how do i burn that and what would be the best diet for me i also dont want to lose all the muscle i have do i need supplament and what are carbs and proteen thanks alot hope you dont get board reading my life strorie lol
thanks again
 
start with a good food list

http://www.bodybuilding.com/fun/stella9.htm

meal ideas

breakfast ideas: oats, eggs, milk, yogurt, fruit, high protein french toast, cereal, etc

lunch and supper: chicken or fish or lean red meat or fish with beans or potatoes or brown rice or veggies, etc

mid morning and mid afternoon snacks: fruits, nuts, cottage cheese, yogurt, pop cans of chicken or salmon or tuna, sandwiches, protein shakes, homemade protein bars, hard boiled eggs, etc

before bed: cottage cheese, yogurt, milk, eggs, nuts, natural peanut or almond butter, etc

how protein works

http://home.howstuffworks.com/food3.htm

how carbs work

http://home.howstuffworks.com/food2.htm
 
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