I "was" going to major in human nutrition until I lost the ability to afford it, so it's being put off, but I have read around a lot and studied nutrition and human fitness over the last 5 years. But I'm not expert... yet. :-)

The main thing I'll say is there are defnitely more complexities to each individual body that may be diagnosed by doctors... such as thyroid activity, hormone balances, metabolism, etc. Because if it really did just depend on watching what you ate and exercising everyday, then my advice would be genius... and simple. I personally never had any weight problems, besides a period of bingeing and weighing 15 lbs more than I do now. But ever since I was in the 5th grade and discovered I had a 6 pack abdomen, I've always had my abs. They just absolutely do not go away, even when I weighed more.... granted, they were a little harder to see, but they were still there. When I do gain weight from excessive sugar and fat, it goes to my upper thighs and my "love handles." But it's easy for me to get it off within 2 days. So, I'll tell you "my" diet and maybe it'll work for you.

I own my own, an awesome, stationary bike (bought it for $600 to avoid having to pay so much in gym fees since I was moving around in CA so much). I work out pretty much 5 mornings a week, after my breakfast, for 40 minutes. I don't do any high intensity cardio, but I do a moderate workout that varies from low to high, while I just focus on something other than my workout (by reading) so that my peddling pace is constant no matter how hard it gets. And I sweat pretty heavy... and i know the sweating is the best part because it means my body is burning fat, as well as releasing toxins from the shitfood I do eat a little bit of everyday. Anyway, my 40 minute workout is pretty much always a 200 calorie burn. May not sound like much, but considering how much I eat in a typical day, it's perfect for me, and it's such a habit right now I don't worry about gaining weight if I do that workout in the mornings. I stopped lifting weights nearly 2 years ago, but when I did lift, I did it for about 15 minutes after my cardio and in no particular order. I Just went to my favorite machines and did 1 rep. And it does what I intended it to do; strengthened my muscle group. I also, use to do stretching and calisthenics after every workout because it really does feel like the best time to work the abs. Unfortunately, I do not do my situps everyday anymore, but rather once a month (and I do still have my 6 pack). And other than that, I have a pretty sedimentary lifestyle; I'm almost always sitting on my ass besides occasionally getting bored and cleaning or walking around. Your lifestyle will also determine a likely more calorie loss.

My diet is a combination of healthy and junk. I don't like fast food all the much, I would always rather go to a cafe and grab a super fresh sandwich or a salad with chicken. I use to eat completely healthy, high fiber, low fat, but unfortunately, also turned me into high calories at the same time (this caused part of my binging period). I don't recommend the whole low fat diet because it will deprive you of a lot of much needed healthy fats. Fats are essential because they are needed to properly digest certain vitamins and minerals; and water is essential to digest another set of vitamins and minerals. However, I am for high fiber, because it really does mean 2 things: more filling, less food, and better digestion. And there's nothing greater to me than taking a daily poop. :-)

Besides all that, just pay attention to the health factor of the foods you're eating. I mean, a turkey sandwich sounds good on the surface, but is it with white bread or whole wheat bread? There is a difference between "whole wheat" and "wheat" bread... and the whole wheat is the only one worth bothering with. White bread is like eating white flour... and it does absolutely nothing beneficial to the body. Also, load the sandwich with veggies,... tomatoes and lettuce.... and I prefer spinach... on every sandwich. The darker the leaf, the more nutritious. Iceberg lettuce is like eating a piece of celery... it's just full of water, and low in calories, but that's about it. Opt out the mayo, stick to mustard, at least til your weight is where you want it. Eat more fresh fruits... in fact, eat fruits in replacement of your "snacks."

Bottom line, to lose weight, you just have to eat less calories, but this absolutely does not mean, eat none (like an anorexic thinks). Our bodies aren't idiots. Eat as often as you always do, just try and make it all healthier to the point that by the time you go to bed, you've eaten a couple hundred less calories for the day than you burned. Hopefully you at least have an idea of your BMI right now so you know what your limits should be. Any more questions, feel free to ask. Sorry so long. :-)

Sounds like you're on the right track, but I'm not a professional. One thing that I think is especially important is that you don't only watch what kind of foods you eat, but what they consist of too. You have to be over sensitive to what goes into your body because a lot of the shit you don't want to eat at a fast food joint can be found in typically "healthy" foods like your turkey sandwich.

I don't know how much you're "bottle" of water is, but you should be drinking about 2-3 liters a day, if you're a male, 2, if you're a female. That's about how much your body will process in a day. Also, your fat gut could be caused by water. The more tissue you have, and the more water you drink, the more water will be retained. If you stop drinking water for a few days and take up coffee in place and consume things high in sodium, you'll see your gut shrink, but only to show you how much water is being held by your tissue (It's not healthy so don't do it to look a little thinner).

Here are some things that you need to watch out for, and by that I mean, don't eat/drink something if it contains these things (They are everywhere, and in almost every processed food).

High Fructose Corn Syrup, of course

Monoglycerides and Diglycerides (Transfats are Triglycerides)

Partially Hydrogenated Oils

Gotta go, running late for work already :( I'll add more later, maybe.

Five times a week is entirely too much exercise unless you are working on certain muscle groups, such as abs, biceps, pecs, etc. Don't overdo, that would be a huge mistake. 3 times weekly is sufficient for an overall workout and you can do more reps and not be injured. Your muscles need rest in-between exercise times. Don't do them a disservice or they'll turn on you. If you feel pain, STOP! Do not work through it. Pain is the body's way of telling you you're doing too much. Running is good but power walks are better unless you're on the track team.

Watch what you eat, as Bradf0rd says. You'll pee out the water but not things like beer and such...they take longer. Besides your muscles and body needs water to survive. The "real" acai berry has shown success in dieting but only from a reputable source and not a lot. Other than that it sounds like you're doing just fine, except for the arms and pull ups.

If you're working out that much and not losing weight, then you're probably screwed. Some people are just naturally fatter than others, it's a genetic thing. Still, the exercise is probably helping -- if you weren't doing it you'd probably be even fatter.

In my experience the best way to lose weight is to become a vegetarian. Have you ever seen a fat vegetarian? I haven't. This is because vegetarian foods -- rice, beans, whole grain breads, fruits, and vegetables are low in fat and high in fiber. Fiber gives you more energy than carbohydrates and doesn't get retained as fat. You do need a little fat to build muscle, so you'll want say milk and cheese for that. If you want more protein you can eat soy products like tofu or take supplements. Avoid sugar.

I'm training for a triathlon and can totally understand what you're feeling. (I hate the plateau!) The truth is that you should keep your body in constant confusion, what your trainer was implementing with the different exercises is called muscle confusion. You are very much on track. One thing that is known is that we all have different bodies and our bodies will break down nutrients at different speeds. You should do a little experimenting with foods each week to see which give you the most energy and fat loss.

Stay 100% away from processed foods. Be careful with your milk. (look to items that do not have rBGH- it's a very questionable growth hormone that increases cows milk yields) Stay away from GM, genetically Modified, foods and foods that where grown with chemicals and pesticides. A lot of breads and pasta's also have questionable ingredients. Try to stick to fresh oats again from the non GM, chemical background. Don't eat too much meat products. Try doing 80% produce 20% meat in your diet.

Have you tried to integrate 6 meals a day?

Also, look to your bmi. You might not be seeing the results as quickly as you would like, but inside your body could be doing a lot of changes. (For the first month I thought I would loose 10 pounds and ended up gaining 2 but lost 3% body fat. )

Hope this helps. I've done quiet a lot of experimenting trying to figure out what gives the best results. I try to stay away from things that are "pre packaged" and make everything I eat. I try to keep things fresh and also do believe in vitamin supplementation.

I eat all the crap food you can imagine and i do not have a fast motabolism. I play tennis, enough said yet? =]

I was very chubby in middle school and then I picked up tennis and now I am cuurently in the best shape I've been in yet. Running and lifting weights does not necessarily put you in the slim position. I know several people that look out of shape but are extremely in shape. So if you want the looks definately swim, dont do heavy weights for a rep or 2 do low reps for as many as possible, that tones. Ill add more later but I gtg bells about to ring.

Your trainer should be answering these questions for you. If he or she isn't, stop paying them!!!

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