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a diet plan and exercise plan?

i need a Diet plan that is 900 calories.

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an exercise plan that i can do at home. that burns calories. and it can be as vigorous as possible.

P.S. If you know a specific way to lose 20-40 pounds will be nice.

THANK YOU SOO MUCH!

1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2. Do NOT starve yourself, do NOT binge eat.
3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
5. No more soda. Ever.
6. If you do drink coffee, drink it black.
7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9. Get at least 6 hours of sleep a night, but no more then 9.
10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.

You can feel free to email me with any questions or comments.

This entry was posted on Monday, June 14th, 2010 at 7:00 pm and is filed under diet and exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

2 Responses to “a diet plan and exercise plan?”

  1. Flizbap 2.0 Says:
    June 15th, 2010 at 12:38 am

    1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
    2. Do NOT starve yourself, do NOT binge eat.
    3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
    4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
    5. No more soda. Ever.
    6. If you do drink coffee, drink it black.
    7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
    8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
    9. Get at least 6 hours of sleep a night, but no more then 9.
    10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.

    You can feel free to email me with any questions or comments.
    References :

  2. Candy Says:
    June 15th, 2010 at 12:48 am

    You should check this out this program that I use. It works very well for me and I lost 15 pounds in 3 weeks. You can get more info from link below.
    References :
    http://bit.ly/sgerw

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