Help i need some advice on how to get toned for the film i will be in?

i am trying to get toned for this independat movie my bro is filming


i wrok out four times a week i am eating healthly i am 5;9 inches 168 pounds i was wondering theoretically how long is it going to tak me to loose 15 pounds and how much cardio if i want to see results hard and how many rest days dose the average person have. another question is do u know any healthy foods to eat for lunch and breakfast with low calories, i am going to have to do some sex scene so i want to look my bestHelp i need some advice on how to get toned for the film i will be in?
The best way to tone muscle and to lose weight is weightlifting.


The healthiest amount of weight to lose per week is 2-3 pounds anymore then that you may have some problems. So I would say 5-6 weeks to lose in a healthy manner.


As far a food just watch what you eat, in other words read the nutritional facts. Avoid those with a high amount of sugar (I said high not none!). And eat small portions (nothing that can fill a plate).Help i need some advice on how to get toned for the film i will be in?
Here's what I've seen work.





Daily exercise:


Just walk briskly. That way you wont gain any unwanted muscle bulk.





Breakfast:


Fresh Fruit (even 2 or 3)


Green Tea





Snack:


Fruit


Green Tea or water with lemon





Lunch:


Big veggie Salad with water canned tuna, no dressing (add lots of different veggies to really make it appealing)


Fruit (make it different than before!!!)


Green Tea or Water with lemon





Snack:


veggies - raw





Supper:


Protien: fish, skinless chicken, pork, lean beef


Vegetable: no starchy potatoes.





Snack:


veggies (get lots of interesting ones... or try juicing them... no salt)








Points to remember:


no fruits after lunch (they turn to sugar and then fats)


no complex carbohydrates / grains


no sugar


no dairy


no salt





Drink lots of water until a couple days before your big scenes. Then you should lose the water those days, to yes, not healthy, but dehydrate yourself.
How quickly you lose weight depends upon numerous factors such as


1 first of all your metabolic rate. If you have a high metabolic rate then you will lose weight quickly.


2 how much you exercise.If you want to lose weight quickly then you are going to have to do a bit of weight training as well along with cardio exercises.You need a full body workout, working on each muscle-group separately.


3 it is easy to plan a fitness programme but very difficult to stick with it, especially when you don't get the results as quickly as you expect them.


4 go for a pure vegetarian diet - lots of fruits, vegetables and cut out the fatty foods like cheese, oils, etc.


5 again, it is easy to plan a diet but very difficult to stick to it.