Hi. I'm a 22 year old male and I'm trying to get into shape. Over the year pretty much I let myself go. I'm 6 foot, 190 pounds and my goal is to be around 170. I also want to build more muscle. I have a beer belly and a larger chest than most other guys. Until recently, I've pretty much been eating like crap but lately I've been watching what I eat, trying to stick to fruit and whole grains and good meat. I've also reduced the amount of calories I consume to about 1500-1800 daily. I've been running about 2 miles daily but it's a struggle for me because I'm so out of shape, I walk about 25% of the way. I also plan on starting at the gym next week. My goal is to get into the shape I want to be by mid summer (mid july) and I was wondering if anyone had any pointers they could give me on how to achieve this. I have a lot of free time on my hands until spetember when I start work full time so I figure this is the best time to do it. I should also note that I'm a smoker but plan on quitting once I get back into shape (I figure it'll be easier then) and drink probably 2 times a week (mainly beer). Any input is appreciated. Thanks

You appear to be on the right track, but absolultely no junk food, it will kill you eventually ! If you are joining a gym, why not get a personal trainer to start you off on good regime to reach your goals by mid summer. Although I think your goal is high timewise, you may make it part way.

Natural foods like whole grain, breads, pasta, rice and cereals, fruits and veggies, dairy butmake it skim or low fat milk, low fat yogurt and low fat, partially or skim cheese, and correct portion sizes, cheese one serving is 1 1/2 oz, milk, yogurt is only one cup. Leaner cuts of meats, like skinless chicken, turkey breast, fish, lin type meats, and turkey 2-3 oz. Lots of veggies and fruits, snack on proper portions of seeds and nuts instead of cakes, candy, chips, salty, sugary or fast foods. Instead of presweetened drinks drink lots of water. And exercise 3-4 times a week, minimun of 30 minutes a session. Smaller portions and exercise, that's the key!