I'm on 3 month workout routine to get toned and lose as much body fat as possible. I'm about 5' 7", weigh 188 lbs, 23 years old, Male with a medium build. I would say I'm well overweight, I use this fat measuring scale and it estimate my body fat to being around 18% to 20%. Here are a couple quick questions of mines: When trying to lose body fat, is it good to substitute a meal with a whey protein shake? How long and how often should my workouts be? (I currently alternate weight lifting one day for about 45 mins and cardio the next for about 30 mins then rest one day of the week). Does it matter what I eat, like where and when? Like before and after weight lifting? And before and after cardio? Should I eat less on the cardio days? Or less carbs at least? And consume more protein on the weight lifting days? I'm mostly eating chicken, broccoli, corn, and white rice. Is it bad to eat white rice? Or is limiting it an okay method? I limit myself to maybe 2 or 3 cups of white rice a day because my family eats a lot of white rice. So no point in my buying brown rice or any other type of rice for that matter. One more quick questions, how many workouts should I do in one day? Is one 45 min routine good for that whole day? And what about cardio? Your input would be great for this overweight college student!