a daily walk or a run[sprints?]........don,t forget to breathe deeply.......and remember a watched pot never boils.........

Dang, you're really determined! That might be too much cardio though. Most people only do like a half hour to 45 minutes total for that. Exercising that long will burn your muscle more and your fat less, which means you'll be getting detrimental returns on your weight training. It's been shown in studies that the intensity of your cardio, not how long you do it, really determines how much fat you lose, as increasing the intensity (like to the point of doing sprints) pumps up your metabolism and heart rate, and burns more fat throughout the whole day instead of just during your workout. The weights and stretching is good though, keep that up!

You're diets not that bad either, but two things I think you might want to keep in mind is that complex carbohydrates are your friend. It's good that you're eating several times a day instead of just the programmed "3 meal" thing. Anything whole wheat is great for you, and gives you energy and fiber without the fat.

As far as results, you won't see much for a GOOD LONG TIME. But don't let that discourage you, the first two weeks on a plan like this are the hardest, and then you get into a rythme. I'd say you might start seeing a tiny bit of progress in a couple weeks, and then a month or two it becomes noticable. You'll see inches before pounds go though, especially if you're building muscle.

Anyway that's my opinion, take it for what its worth. Great initial plan though, you've motivated me to work harder too! Nice job! :D

I'm not sure that I understand your exercise chart. Are you exercising 7 days a week?
My schedule is 3 days a week core/strength training (weights) and 3 days a week cardio. I take one rest day, but on that day I try to do a light activity, like walking or biking around my neighborhood. Personally I only stretch as a small part of my daily routine. Be sure to eat enough or your body will fight you. It is a constant battle to find the right balance of taking in and burning off. With my exercise schedule I eat 1300 calories for three days and on the fourth day I bump up to 1800. Good luck, and don't get discouraged, keep working on it and you will see results.

To Lilyl, I'm not exercising x7 week. Just x3-4 times a week really with a good hour intense session in at least x3 out of the 4. ... yeah, I think my prob is eating a little too much than too little so no prob there :S hehehe. What about supplements to help you workout and even supress your appetite? I see those in health mags. Are they legitamite and okay to use?!

A watchd pot never boils? um.. like if you monitor yourself you don't break/boil over? haha sorry not quite sure what you mean did I get it right!?

I find it helpful to use a journal to track both exercise and nutrition. If I am looking to lose fat then I need to watch things with more precision than if I'm only maintaining weight... but of course it's days and/or weeks before I'm going to SEE a difference. Keeping the data helps me compare from week-to-week where I'm at with diet, with exercise intensity and with the rotation of body parts worked. It's the change in the numbers I see first, before I notice anything in the mirror.

Another advantage to journaling is it makes it easier to tweak the diet and/or workouts for better effectiveness.

Results really depend on your personal body type. Drink water, don't drink calories, i would suggest not having dessert every night, have one meal/one day a week to eat bad, weigh yourself once a week...it's slow in the beginning, but it'll work. Trust me, after you've loost some, look at an old picture of yourself and you'll be amazed!

How quickly do you see the hour hand on a clock move when you're watching it?

After a few weeks or so, you'll start to notice very small differences in your body. Don't check the mirror after every workout expecting a new physique.

It takes time, so keep yourself busy in the gym instead of obsessing over the results.

What is your goal?
It's pretty hard to accomplish something if you don't really know where you're headed.
What kind of results do you want?

There is no reason why you can't do cardio every day if you like. The cardio should be at lieast 35-45 min of intense cardio - a leisurely stroll on a bike can be counted as exercise, but you want to be getting your heart rate up so something like a spinning class would do that perfectly or try some intevals on a bike or treadmill.

Any weights you do should let the worked muscles rest a day before working them again. You could do your strength training on Monday/Wednesday/Friday or something along those lines.
You should be doing some stretching every time you exercise. After any workout, you should be doing a good 10-15min of stretching. Before any workout, you should do some sort of 5min warmup cardio type activity.

Whether your goal is to lose weight or just improve your fitness, never forget the strength training because females need to know that bone density starts to decrease at a younger age than you thought and muscle mass is important to maintain to keep your metabolism up.
Lose muscle mass and your metabolism drops. The next thing to happen will be fat increase and weight gain. You will have a devil of a time getting rid of it too.

hot cocoa should be sugar free or reduced sugar, as is cappacino. those powdery drinks are almost pure sugar. your body naturally produces it too, so watch those. also, eat more than three meals per day but break them down into lighter meals. perception of being fuller and the water should help in between. drink water regularly not just at two sittings. drinking cold water alone and no exercise can get you to lose 5lbs per year. also soda's have no benefit so if you're having more than one per day, you're defeating any benefit that say, water or another drink could provide. also calcium is important. skim milk and/or soy based milk is great for benefits.
to answer your question about results. take 30 days. one pic of you on the fist day put it up somehwere, then you can take another in 30 days to SEE your results that you're not seeing. diet/exercise isn't magic and takes persistence, patiends, strong will, and motivation.

The best tip I got when i started running is don't be too concerned about results in the start. Just concentrate on making the workout become a routine in your life.
I did this and did not weigh myself for about a month. After a few months of running I felt so good I did not want to stop, but I did really notice how loose my clothes were and has to but new ones.