Breakfast
Granola Cereal with Raisins and Skim Milk - Approx 300 calories
not enough protein here. I would add egg whites, 6 of em, about 20g of protein, 0g fat.
9:30am Designer Whey Protein shake - Approx 180 calories - I only use 2 scoops
I would add some fruit to balance this meal out.
12:00pm a small garden salad with low fat dressing and a few croutons - approx 200 calories (Maybe less)
Again, I see no protein here. Add 3oz of cubed chicken breast or tuna.
3:30pm Protein shake - approx 180 calories
I'd add fruit again. Good non-starchy carbs, and fiber, vitamins, helps keep you full.
5:30pm 35 minutes of cardio and above weight routine
7:00pm Protein shake - approx 180 calories
This should come immediately after working out. Add 5g (heaping teaspoon) of creatine monohydrate if you like.
8:00pm either a bowl of soup - approx 290 calories or chicken breast on a tortilla with a little cheese - approx 450 calories
The soup probably lacks protein, i'd opt for the chicken breast. I like cottage cheese and yogurt at night, with some fiber one tossed in. HOwever the calcium in that interferes with zinc absorption (I take ZMA to sleep soundly).
Overall, I see a lack in protein, and it seems like you're low on total calories. I realize you're trying to lose weight, but if you cut too many calories for too long, the body assumes its being starved and your weight loss will halt.
Carbs are the body's source for energy. Fat is used next.
By increasing protein, you can reduce carb intake, particularly starchy carbs like bread, pasta and potatoes. Lower carb intake means less 'readily available energy'...thus the body burns a little more fat.
Its a tricky balancing act, mainly because everyone is different. Some do better with more carbs, others need to drop more carbs to lose weight.
I'd also say your diet is lacking in fat. Dip fat too low, and you'll produce less testosterone, skin and hair get really dry, and your mood will decline. You might wanna get some fish oil capsules.
Get about 25% of your daily calories from fat.
Keep reading books on nutrition too, stuff like Body for LIFE, and BodyRX have some good, easy to understand information, and should be at your local library.
If you want a structured routine, BodyRX is better than Body for LIFE in my opinion, but I like body for life's cardio routines (varied intervals, 20 mins 3x a week).
Also, make sure you do weights, then cardio. always in that order.
Weights will use up a lot of available energy, making the cardio more effective at burning muscle.
But if you do it backwards, you burn a little less fat, but you're gonna lack the energy for a really good resistance workout.
And I like your quote. That was my creed for a long time, and I went from 190 to 150lbs. Now I have to do it again, but I have a lot more muscle this time, so less fat to shed.
