About how long until I see results with this diet/exercise plan?!


Question: About how long until I see results with this diet/exercise plan?
So I'm 16, 5 foot 7.5 and about 130ish pounds.
I want to tone up and lose some fat. I don't care about my weight, I just want more muscle and less fat.

So here's my suggested diet:
- Breakfast: 1 serving of Cheerios with cut up banana and 1% milk
- Lunch: 1 serving of light yogurt, 1 orange, 1 whole wheat bagel
- Snack: 1 serving of veggies and hummus
- Dinner: Some form of protein, serving of vegetables, serving of dairy and grain (my mom prepares dinner, different every night)
- After-dinner snack: frozen strawberries blended with calcium-enriched frozen orange juice, water, and sweetener

(I tend to eat like this already, but I am cutting out my current junk food after dinner).

Exercise:
- 30 minute stationary bike ride (burns roughly 250 calories)
- 9 sets of 10 reps of bicep curls with 10 pound weights
- 3 sets of 10 reps of tricep curls with 10 pound weights
- 3 sets of 10 reps of lunges per leg
- 3 sets of 10 squats
- 100 calf raises
- ab workout (usually around 100 crunches)
- stretching

I also drink a lot of water.
Does this sound effective? How long before I notice more tone? Would you change anything?

Thank you!

Oh, also:
I was a 3 sport athlete (XC, soccer, fastpitch) until last year, when I got a concussion.
I can no longer do impact sports or run (jostles my brain around and gives me serious migraines).
So if you were going to say run, I wish I could! But I can't.

Answers:

Ok buddy so far its a good plan but here's whats wrong.

First don't work out everyday, your muscles will actually shrink and weaken, alternate workouts. One day biceps, the next day triceps (for example).

Second that kind of eating will make you lose weight but not gain much muscle (which is ok if you want to be thin), but if u want to be a huge person you need to eat a lot! a lot of lean meats, beans, milk products, protein shakes etc



It'll take a few weeks and sometimes months, but don't give up if you don't see any change right away. Muscles have to have some time. Good luck!




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