Information necessary for a sound diet advice

Question
am 26 and weigh around 130 ,pear shap.
i am very regular on my exercise and diet.
i do work out 2 our a day 5 to 6 times a week.
one hour strenght traning and one our cardio out with tarbo kick boxing,runnin or curcuit traning.

my diet is following.

morning one grapefuit with 1 and half cut fat free milk.

snak one granny smith apple

most of the time i work at lunch time
after work out i drik jillian whay protein (15 t- 20 gram protein)

lunch salad with vinegar or 1 to 1 and 1/2 cup papaya or other fruits.


snak 1 to 2 oz nuts.

dinner 1 and 1/2 cup fat free yogurt. 1 to 2 cups brocaly or green salad with fat free ranch.
1 cup mung bean(boiled or sprouted) with salsa.

i do little break of diet on weekends .. but not much.

my metabolisum is very slow. some time i dont feel to eat at all..

please give me some advise on diet and exersice so i can loose 10 pound of weight as i was before.

thanks.
Supriya

Answer
My answer will be possible when I know about you the following: your height, your history of gaining the 10 pounds you wish to get rid of, for how long you are trying to lose them. Better yet, our body fat percent (ask me for a calculator if you don't have the mean to measure it. Also, how did you assess your metabolism to conclude it's slow?

What I _can_ tell from your question, is your undernutrition - a lack of sufficient amounts of essential fatty acids and proteins to support your muscles under the stress of vigorous exercise routine.

You might want to submit another question that would include the information I'm lacking.

Tanya Zilberter

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