I am 5ft 7 inches , male , 28 yrs and weigh 149 pounds.
My goal is to have lean shapely body with body fat around 10% so that the abs can be seen and then i can bulk a little maintaining the same body fat percentage

I have been a regular in my workouts for past 3 months and i have reduced 4 pounds and i can say i have put on some muscle also. The problem is from past one month my weight is constant

I am a eggatarian in diet and i can eat cheese and eggs besides vegetarian diets.

My normal daily diet routine is as folows

>7:30 am Protein shake - whey protein 1 scoop(25 gm)with water

>8:00 am - Go-lean cereal with milk

>11:00 am - 1 cup green tea

>11:30 am - lunch 1 cup rice with little cooked vegetables with spices

>3:00 pm - 1 cup of flavoured non fat yogurt

>5:30 pm - 1 egg white and a little amount of almounds

>6:45 to 8:30 pm work out

>8:45 pm - whey protein with water 1.5 scoop

>9:30 pm - Dinner 2 small wheat tortillas with vegetable curry,some cooked pulses and small cup of plain yogurt

> Sometimes i eat 1-2 biscuits if i am awake late


Now about my workout routine

For 1st 2 months i did only cardio, abs and stretching exercises and from past 1 month i am doing weight training also

My workout is as follows

Monday
Legs(1:15 hr) and cardio(30 mins)

Tuesday
Chest and triceps(1:15 hr) and cardio(30 mins)

Wednesday
Cardio(1:15 hr ) and abs and stretching (30 mins)

Thursday
Back and Biceps(1:15 hr) and cardio(30 mins)

Friday
Shoulders and arms(1:15 hr) and cardio(30 mins)

Saturday
Cardio(1:15 hr) and abs & stretching(30 mins)

Sunday
NO workout

This is the normal routine, i might change the days
but pretty much consistent

I have cheat meal once a week at least during weekend
but i dont make very bad use of it.

I have the dedication to stick to proper workout but its becoming difficult to get exact calculation of calories, fat etc as i cook food most of the time and its hard to find out the exact number of calories etc from that

You have literally no fat intake.

It's very hard to lose fat w/out consuming it. Your body will hoard all of the stored bodyfat, and let lean mass go instead.

~SC~

ok i understand
Could any one give me some type of diet plan which is mainly vegetarian but it can have eggs and cheese which would be optimal for my body and goal i need to attain. Any good fats which i should be consuming and when i must be consuming. Heard olive oil has good fats.. shall i use that to some extent and up my intake of almounds

also is my workout ok or do i need to change it??

thanks for the advice and suggestions
-mahesh

You got it right. Almonds, and EV Olive oil. It's easy to load up your fat intake on that.

1 serving of almonds (22 pieces):
calories 170
fat 15 g <-- 14 g mono, 1 g sat.
carbs 5 g
protein 7 g

1 tablespoon of extra virgin olive oil:
calories 119 g
fat 14 g <-- 12 g mono, 2 g sat
carbs 0 g
protein 0 g

Also, Omega-3 capsules are 1 g per capsule normally. Then there's Flax oil, and other nuts (peanuts, natural peanut butter, pistachios, sunflower seeds, pine nuts, etc). Eggs are going to have some Sat. fat in it, which you don't want, but its okay because the levels will be pretty low. Oil-based salad dresssing is good, too. Just check the label for monos and polys. Avoid trans fat like its the plague.

You want around 65 - 75 g fat/day for your weight, so having a couple servings of almonds, putting olive oil on some veggies, and using some salad dressing or otherwise will probably put you pretty close.

Make sure to get around 2000 to 2100 calories/day, 150+ grams protein, 170 g carbs, 75 g fat.

Since you are vegetarian, you will be getting almost all your protein from eggs, protein shake, and beans. Learn to love beans if you don't now. :P Almonds, and other nuts, have some good amounts of protein.

Also, your workouts are TOO long. Get them down to 45 minutes max by using compound lifts. You might want to try this workout (http://www.ruggedmag.com/index.php?type=Article&i=3&a=8). It's a great cutting workout. Plus, it will only take 20 - 30 mins to do (excluding warmup) and you can still do cardio 3 times per week. It goes A1, rest, A2, rest, A1... For cardio, you could do 30 mins steady-state, or do 15 mins HIIT (90 s low, 30 s high, alternating).

Hmm.. My first thought was, "where's the food"? :D Like swole said, you have to keep ahead of your body. I dont see that you are getting enough calories. Your body will think it is in starvation mode, so your metabolism will slow down, and thats not a good thing if you want to lose BF, or gain muscle. Thats why the starvation diets dont work well. Same goes with most things your body needs.. it will try and stay balanced.