ok, tell me what kind of changes i can make in my eating habits and exercise habits. this is my day... When i wake up(7:00) i drink a protein whey shake, take 2 megaman vitamins, eat 2 scrambled eggs with cheese and usually some kind of lunch meat and garlic... anyway, then i go to school, i take a total lean vitamin b4 lunch and for lunch(11:00 o'clock) i eat about 6-8 lunchmeat and cheese roll ups. when i get home from school(3:00), i take another total lean vitamin with a protein drink, and eat 2 more eggs the same way as the morning, maybe 3 eggs instead. then i go to the gym and lift weights, i usually work out 3-4 days a week, for about an hour, usually mon-thurs, monday is upper, tuesday is lower, etc... when i get done that i drink another protein drink. then i eat dinner(5:30-6:00), pretty much i eat some kind of meat, either chicken or steak, something like that, or i'll just make more eggs and eat other random things, like cottage cheese. at some point during the day i usually do a cardio workout, either immediatly after weight lifting or after dinner, or whenever, i usually run 1-2 miles, though today i ran 4 miles. i run a mile in about 8 min. i'm 17, i weigh about 170 lbs, 6ft, my body looks decent, the only thing is i'm really embarrased of my chest, i have fat in my chest and i have a flabby stomach. i do a lot of chest exercises when i do upper body. i've been working out like this for about 4 months now, i haven't seen much results, i look thinner, i lost 10-15 lbs, but i still have a flabby chest and stomach. what kind of foods should i be eating, what kind of exercises should i be doing? please help me out.

Time....determination and have patience. It took awhile for the bodyfat to be stored there and it will take some time to lose it. There is no such thing as "spot reducing". A combination of good diet and exercise forces the body to take fat stored all over to use as fuel while keeping your metabolism up.

Look to your diet too. You might not be getting enough calories.

You need to up your calorie intake but the exercise routine should burn more calories than taking in. Try eating more tuna, skinnless chicken, lean red meat and use the protein shakes only to fill in what you are not doing with your diet. (About one gram of protein per pound of lean body mass) Eat more complex carbs like fiberous veggies and whole grains. If you are drinking alot of sugary sodas....dont. You do not need the "empty calories". Drink plenty of water to help unload the bodyfat and keep you hydrated...especially with Summer coming. Some fats are needed but go with flaxseed/olive oil, nuts and even some peanut butter (for the good fats and protein)

You have been doing this for four months now and you say you are looking thinner....this is because the body is going through changes....shifting the bodyfat as you lose inches and gain muscle mass. So you are on the right track (no pun intended) Just stay determined and motivated. Chest exercises are good but dont forget the lower body too. Doing compound Core exercises (bench, squats, and deadlifts) target all the large muscle groups in mass and force your body to work very hard.

ok, this is just my opinion, and a suggestion. I think you are getting too much protein and fat. You should sit down with a nutritionist and work out a plan. You need a balanced diet. You are only 17 and still growing, you need more nutrients than you are getting in your all protein diet. Laurie had some good ideas about adding complex carbs and whole grains into your diet. It is a total lifestyle change so it needs to be something you can and will live with. I would see a nutritionist if I were you.

God Bless,
Sherry :wave: