I am a 130lb 5'3 female. I tend to keep most my weight hanging off my waist to the sides aka love handles. My goal is to loose bodyfat. I am estimating that I am at 23 to 24% bf at the moment. I wish to be at least down to 15% bodyfat. So I am looking to loose 7% bf.

Here is my diet plan meal please tell me what you think.

Total: 1235
Fat: 15%
Carbs: 38%
Protein: 47%

Today's Foods
Cals Fat Carb Prot
Quaker Old Fashioned oats 150 3 27 5
egg beaters southwestern 120 0 4 24
Gnc Whey Protein 130 3 5 20
no fat milk 90 0 11 8
trop fruit salad 120 0 32 0
turkey light meat 345 5 0 71
Heiners 35 Hearty Wheat 70 1 16 4
miracle whip 90 8 4 0
yoplait light yogurt cup 120 0 22 8

Exercise:
I plan on doing 45mins of cardio a day for 7 days a week with various weight training 5 days a week plus sauna.

I drink nothing but water, I dont use any salt or sugar. I take a multi vitamin, vitamin c, calcium, mag, zinc, and green tea.

Please let me know what you guys think...

I'll criticize your exercise routine first...
Cut back cardio, maybe do it 3 times a week only. On the other hand, focus more on weight training; 3-5 times a week is acceptable. Maybe you've already know it, or maybe you don't know it yet, but when it comes to fat loss and maintaining muscle mass (which should be your goal, by thw way...) weight-training is the key. Cardio is good for your heart, but it's only purpose for fat loss is to burn ecxess calories. So keep your diet in place, reduce cardio and focus more on weight training :bb:


Now comes the best and most important part, your diet. When it comes to fat loss, nutrition is 80% of the game. So if I were you, I'd make sure my diet is in place first, then I'd train hard ;)
Have you calculated your daily calorie needs? 1,200 kcal seem too low for your activity level, if I may suggest, try consuming 1,500 kcal for a week or two. If your weight doesn't go down, then reduce it a bit (200-300 kcal).
The problem when you start with 1,200 kcal is, once your body get used to eating that amount of calories, you won't lose anymore weight, so you'll have to reduce it again and I don't think it's fun eating only 1,000 kcal :(

I agree that you need to cut back on Cardio. 45 minutes a day all week? You'll probably drop dead after the second week. You need to give your body some time to rest.

Yeah, don't try to do too much in one day (week or month for that matter :lol: ). Be patience to reach your goal. If you force yourself too hard (and probobly the wrong way), you'll soon quit because you're too tired or because you'll think that it's impossible to reach.

"Slow and steady wins the race" :tu: