Help me with my workout plan

[Manu]

The main goal is weight loss. Im fairly overweight.

My 11 week goal is to lose about 20-25 pounds, which I figure isn't too ambitious, at 2 pounds or so a week.

I've curtailed my carolie consumption a lot, cut out alcohol, most fast food, eating out, etc.

I've been writing down (online meal planner) everything I eat) and counting the calories/fat/carbs/protein.

I've been doing 30-60 pushups a day, 60-120 crunches a day. (I try to do it night and morning, 30/60, but sometimes miss one, but minimum 30/60 a day)

And I've been going to the gym, daily, and right now doing aerobic exercises, 15 minutes on an exercise bike (3-4 miles, the machine says 100ish calories burned) and then 25 minutes on an eliptical machine (3-4 miles, machine says 350 calories burned) I keep resistence levels on the machines fairly high.

So, thats where I am now, I have a few questions and I want to add some weights to my workout, now that im on a good schedule.

1. What should my target calorie consumption be? Right now, I was going for 2250, but not sure if thats too high, too low, whatever.

2. In my apartment's gym, we have a weight machine. Here's pictures of it, to see what it has:









Remembering the primary goal is weight loss (and eventually muscle tone and muscle mass) will this get done what I need it to?

What 'exercises' should I do, when, how much weight, and how many sets/reps.

I've read some peolpe recommend a 3-4 day a week 'short' full body workout. Some people day do a 3-4 day a week isolation workout.

And what about weight? how should I determine how much to lift?

And what about sets/reps? how much should I do? In a workout, how much time should I devote to weights?

Any help is greatly appreciated!

[Lubricator]

Everytime you ask a question, you should post your Stats: Weight, Height, Sex, Body fat Percentage. Weight goal target and such cause we cant really determine and help you without them.

Are you sure you wanna lose that much fat in such little time? It's possible but you will loose a good amount of muscle at the same time. Muscle is hard to build but easy to loose. But if you really dont care about getting small, muscle wise, then ok.

1)Your Calorie target is your weightx15 so lets say you weigh 200 pounds.
200x15=3000 Calories
If you wanna cut, try getting that down to lets say 2300Cals.
That 2300cals should be a split, 40%protein/40%carb/20%fat
You messure the calories you get from protein, carb, and fat. Not the grams, which many people make a mistake on. There is 4calories per carb and protein gram and 9 calories per gram in fat. You do the math, =P.

2)To face reality, not to offend you at all but in a scale out of 10, your routine is 2.
30-60Pushups a day and 60-120 Crunches a day will NOT tone or lose fat on your belly. Thats called SPOT REDUCTION and its just a myth.

AWW @#$% i wanna type more to help you but the bell just rang and i gotta get to my next class, ill type some more when i get home from school. BRB

[Manu]

240lbs 5' 9" M Unsure of BodyFat%

I don't need to lose that much fat in that little time, I had just read, it is a decent estimate to do about 2lbs a week.

So, very overweight, not very strong either.

I know its a pretty weak workout, but I have to do whats within my means, and I want to make sure I work on cardio and do some weight lifting.

Overall, I didn't think 45 minutes of cardio 5X a week, added to the pushups/situos 7X a week is a 'weak' workout, for someone looking to lose weight...but perhaps I am wrong. Any help is welcome of course!