New routine, advice?

[Dav1d]

Hey people,

Havent been on the forum for along time now, have to be truthful and say, I havent done any form of dieting or following routines, I have totally ignored what I had to do, and now its hit me like a highway bus.

I figured that I am not entirely focusing on gaining muscle, possibly toning abit though, but my main focus is to loose weight, and the best way for me to do this is through healthy dieting, correct food and proper exercise.

Few stats -

Age - 16
Height (ft) - 6ft
Weight (Pds) - disturbing 185 pounds.

Focusing on loosing bum, thigh and belly (beer keg atm) for some reason, my arms, legs and back has no fat, just quite alot of muscle.

I am not scared about loosing muscle, my plan would be to eat healthily exercise properly and focus on loosing overall body fat. When I have spare time I will hit the gym and just maintain my current muscle mass in the process of this routine.

Exercise... I am really not a fit guy, but I am to change that, I live in an area which is fairly nice, alot of steep hills and strange bike routes... so I will be hitting the bike daily for around 30-45mins.
Jogging - Really not going to go down to well... I am not a jogging type of person, but I suppose I am here to change that.

Cardio? Havent a clue about it, worth adding in?

Food -

Things I am starting to eat

chicken breast
all types of fruit
lots of veggies
salmon
nuts
pure peanut butter (real stuff)
white bread (white bread with the goodness of brown)
pasta with various sauces (no salts or additional crap)
and real cheeses

in the mornings, fruit bran, mix nuts and whole weat, fruit and a cup of tea no sugar.

always skimmed milk, lots of water and staying off cokes, fruit drinks, crisps, chocolate, junk food and most of all... alcohol... urgh.

What do you think? help me please, really need to get off my ass.

(Sorry If I seem lazy, but I have GCSE's coming up, and revision takes priority, havent time for a massive, amazing routine.)

cheers

 

[Dav1d]

Forgot to mention, I have a very long break, for which I will then work out my best stage to start toning, Loosing the fat is my first concern.

 

[mdawson2]

well first things first just look and read around the forum theres plenty of useful information, try using the harris benedict equation, it will give you an estimate of your bmr and mantenance calories for your activity (remember this is just an approximation). Then from there, set up a routine no one can really tell you whats best for you but if I were just starting out but wanted to cut w/o losing muscle w/o much time id do cardio3 days a week (45min) you could do 5 days a week for better results, and weight/resistance training 2 days a week. Id recommend a 20% calorie defecit to start with and look at stickys to see about a proper diet, yours looks ok, ideal would be g protein per lb body weight/complex carbs and no refined sugar/hydrogenated oils (fried anything), or enriched anything like the white bread you mentioned get rid of that, makes sure the pasta is whole wheat and only use tomato sauce no alfredo or anything like that. For a good protein I like a postworkout whey protein shake. The best advice I can give you is to do your research and read, remember everything Ive stated is only an approx or generalized everyone's different.