i need insane help quick~!!

[Double D]

Stickies in nutrition forum has your grocery list.

 

[Tier]

Don't eat white anything, fried anything or sugar. Don't really have to touch the exercise equipment.

 

[assassin]

want to lose 10 lbs in a month.

need grocery list

have treadmill & cycle machine

18, 5'8 210

1- read the diet stickies in the diet forum.
2- design a good diet.
3- go to fitday.com or any other site to calculate your macros.
4- post your diet.
5- mods and members here will give you comments and the help you want.
6- read the stickies at the training section.
7- choose a good weight training split and do cardio on rest days .....