need advice on losing fat and build muscle

i need advice on wht kind of exercises i need and what to eat to lose fat and gain muscle [/b]

What do you eat? When do you eat?

I think this should be a primary focus at the moment.

i mainly eat healthy and atleast try to eat below 2000 calories i dont drink no soda or sweets and but theres times that i may eat more than normally

What I was looking for was some example of a meal plan you have, as that's vague, so I can't really be able to make suggestions.

maybe thats the problem i dont have one you think that might be it?

fair chance...read this:

http://www.uponlinetraining.com/articles/0001.html

Juanito, what do you eat? How can anyone know what the issue is if you don't post your diet?

morning= 1 cup of oatmeal
1 cup of milk
1 large banana
1 large apple
1 cup of blueberries

at 12 midday
2 slices of whole wheat bread
2 tbs of almond butter
one large banana
one large apple

3:30
6 oz salmon
1 large apple
1 large banana

5:00 one cup of milk
one bread slice wholewheat
1 cup of beans

7:30
cardio and some weights


8:30

whey protein shake

thats it pretty much
besides some days i might eat like a granola bar and some cereal alone during the day amd at mine house

see if you can't get some of that morning fruit in w the protein shake (:

morning= 1 cup of oatmeal
1 cup of milk
1 large banana
1 large apple
1 cup of blueberries

(I wouldn't have all that Fruit, and oatmeal, you're just going to get a massive Bloodsugar spike. That's probably about 70-80grams Carbs. I'd remove the Apple, remove the Banana, leave the Berries and Oatmeal, and increase Protein from things like Chicken, Turkey, Lean Ham, Eggs etc etc, and maybe a bit of healthy Fat in there as well, like Flax, or a few Nuts as examples.)

at 12 midday
2 slices of whole wheat bread
2 tbs of almond butter
one large banana
one large apple

(Again more Protein. Remove the Banana, and have more Protein like Chicken, Turkey etc etc.)

3:30
6 oz salmon
1 large apple
1 large banana

(Don't need Fruit in the PM, I'd switch to something else like Veggies, or Fruits, that are not really sugary or acidic, like Cucumbers, Peppers, Tomatos, basically a mixture of those, with or without the Veggies.

Or you could reduce the Salmon portion a bit and some some Rice in there, so you're not getting too much Protein.)

5:00 one cup of milk
one bread slice wholewheat
1 cup of beans

(Not bad)

7:30
cardio and some weights


8:30

whey protein shake

(Fine)

thx alot guys