please help me loose BF

[zac_haryy]

I just started a new job that makes me workout everyday and I would like to take the advantage of loosing weight and toning my body better. I got a new job where I read meters for the city. So I bought a Garmin Forerunner 305 to measure the distance I was walking everyday out of curiosity. I walk about 5-8 miles day 5 days a week. So I walk at least 25-30 miles a week at the low. I also live up north where we have 3' of snow so that's a workout itself getting through it! Anyways, when I started working this (2 weeks ago) this was my weight and BF:
-------
Pounds 172.9
BF 22.6
H2O 54.1
Muscle 54.1
-------
3 weeks later
Pounds 169.2
BF 21.9
H2O 54.7
Muscle 58.7
-------

I am measuring on a scale that is made by Taylor and uses your feet for the contacts to measure the BF and everything. I check it when I get outta the shower in the morning so that my feet are just a little damp yet for better continuity. So I guess I'm just saying this cause I don't know how accurate this thing is.

So my goal is to lower my BF and gain more muscle. So I have tried to think of workouts to do at home and the only thing I have to work with is a pull up bar that hangs on your door, a treadmill, and a exercise bike. This is what I have been doing:
Pull ups (10 pull ups x 2)
Planks (60 seconds x 2)
Crunches (10 crunches x 5)
Push ups (10 push ups x 4)

I try to do as much as I can of each of these. I only started doing these last week. So I guess I'm just looking for what I should be doing or what I could be doing more of to help me out with this.

My food intake for the day isn't the greatest but this is generally what it consists of:

noon: some form of sandwich (ham turkey), or cereal
supper: Generally something with hamburger in it...spaghetti, goulash...chicken every once in a while though.

I'm kind of a picky eater with the fruits and veggies. I like apples, potatoes, corn, and lettuce. Probably some more but not to much.

So just throw out some suggestions on what I should maybe eat better, more of whatever I need to do, and then whatever I should do for workouts. I figure since I walk a lot at work I don't really need to work on running or biking much since my legs are already getting a pretty good workout lol. Any help would be great! Thank you!

-Zac

 

[malkore]

1. those scales are not extremely accurate...but they do work for tracking trends. Use them in the evening when your body is well hydrated. the bottoms of your feet being damp doesn't make it work better inside your body

2. I say this to a lot of people so don't get offended: your diet sucks. You eat twice a day...that's rough of the metabolism, not to mention blood sugar levels and digestion.

Spend time in the thread called "LV's grocery list". Learn to like fruits and veggies too. There's a lotta things in life we all hate but do anyways because of the long term benefits (life insurance, prostate exams...just to name two)...so eating more veggies, and a wider variety, shouldn't be that hard to change your ways about.

 

[zac_haryy]

1. I didnt figure that the scale would be extremely accurate but just got of got it for something to go off of at least.
2. no offense taken...I know that my diet sucks. I do plan on changing it as much as I possibly can.

I dont eat often but could eat more. During the day I work from 7-12 1-5 and I dont take breaks cause I'm out walking around so I dont know when the best times would be to eat or how much I should eat. So I guess I'm just trying to figure that out and the workouts that I should be doing after work.

Thanks for the help!