I do understand that nutrition plays a much larger role than exercising, and thus my biggest problem: what to buy/eat.
I go to the store and come back with vegetables, lean meats, etc. But what the hell do I make? How much portions is ideal, and how many times can I eat spinach salad before I throw up? Some of you more in touch with your nutrition throw up some sample menus for me. Show me what you eat on a daily basis.
Start with
www.fitday.com and begin tracking your nutrient intake. I'm not sure what your fitness background is, but you are my size (+1 inch) down to the bodyfat if your estimate is on, which makes you in pretty decent shape to begin with. How are you measuring your body fat? Keep in mind most people can see abs decently at 13 and have an upcoming 6 pack at <11%. I broke my elbow 3 months ago so I'm just getting back to it but...
Personally, I cut on a 10-12x body weight in calories diet, aiming for high protein (I've been lifting forever) of 1.5x BW each day. This puts me at anywhere from 275-300g of protein a day. Fats and Carbs vary depending on how I want to eat each day, how much protein I'm getting and how I feel.
For you, the diet would be near identical to what I ate today so here's an example of my daily intake.
Breakfast: 3 Egg Whites, 2 Eggs, 2.5oz chicken, 1/2 cup spinach
Snack: Costco Turkey Burger (extra lean) with 100calorie whole wheat bun
Lunch: 5oz Chicken, 5oz Sweet Potato
Post Workout: Whey Protein Shake
Dinner: 12oz Tilapia with Mixed Veggies
Pre-Bed: Muscle Milk Protein Shake, 3g Fish Oil, Multivitamin
Macros: 2080 Calories, 52g fat, 106g carbs, 295g protein
This was a lower carb day than I usually get, but you get the idea.
As for workouts, I lift 4x per week
Monday - Legs
Tues - Chest
Thurs - Back
Fri - Shoulders & Arms
For Cardio: I'll get on a stationary bike after my workouts for 25 minutes. If I'm really looking to get into good shape I will do fasted cardio before eating breakfast and walk on a treadmill while reading notes for whatever class I have an upcoming test in for an hour at an incline. I emphasize WALKING on this one and that it is not really cardio. You don't want to burn through muscle doing something crazy while fasted. I normally set the treadmill on 3mph with a level 4 or whatever incline, increase it the leaner I get. I'll do this anywhere from 3-5 times per week.
For anyone that says things like this are too time consuming, especially those of you not in med school yet, its not. If working out is something you love (or even if you just do it to be healthy) you will find time for it. I have found time despite the fact that we have 11 exams in the next 23 days and I have head/neck anatomy tomorrow. I'll find time during finals week, residency, etc. Its good stress relief and will help keep you sane, trust me