I started eating healthy about 1 1/2 months ago. I quit drinking soda and eating out mainly. I dropped to 225 from 242 but I'm trying to go a step further. I have been going to the gym about 3 times a week. But I'm trying to figure out how to spend my time more effectivly.


Age- 17
Weight- 225
Height- 6"4




Diet-

Meal 1- Quaker Instant Oatmeal
160 calories Carbs-33 Protein-4g Fat-2g Sugar-13g

Meal 2- Turkey Sandwhich "lettuce and cheese"
395 calories carbs-38 Protein-"about" 30g fat-10g sugar-8g

Meal 3- Protein Bar
345 calories carbs-30g protein-30g fat-9g Sugar-7g

Meal 4- Banana and Protein shake
208 calories carbs-23g protein-21g fat-1.5g sugar-2g

Meal 5- Protein shake & chicken breast
238 calories carbs-5g protein-50g sugar-2g fat-2g

Meal 6- Lean Pocket
300 calories carbs-41g protein-13g fat-7g sugar-7g



Daily Total
calories- 1646g
carbs- 170g
protein- 148g
fat- 33g
sugar- 39g

carbs-48% protein-42% fat-9% 351



Work Out
I work out 3-4 times a week. Every workout I do 15 minutes of cardio "jogging". I am having trouble developing a routine. Mainly I will do one exercise but after I am finished and I move on to the next I cant do it because my muscles are tired from the previous exercise. I guess I need help with compound and specific muscle exercises, and how to organize them. I do 15 reps for each exercise and 2 sets using moderate weight, is this okay?

Arms/Chest

1.) Triceps
1.)Tricep extension http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
2.) Cable pushdown http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

2.) Biceps
1.) Barbell curl http://www.exrx.net/WeightExercises/Biceps/BBCurl.html
2.) Dumbbell curl http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
3.) Preacher curl http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

3.) Forearms
1.) Reverse curl http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html
2.) Wrist curl "wrist flexors" http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html
3.) Reverse wrist curl "wrist extensors" http://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl.html

4.) Chest
1.) Dumbell Bench press "pects" http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html


Shoulders/back

1.) Back
1.) Seated high row http://www.exrx.net/WeightExercises/BackGeneral/LVSeatedHighRow.html
2.) Bent over row http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html

2.)Shoulders
1.) Front Raise "ant deltoid" http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html
2.) Uprightrow"lat deltoid" http://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow.html
3.) Rear delt row "post deltoid" http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html
4.) Shoulder Press "ant deltoid" http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
"all done with dumbells"


Legs/abs

Quads
1.) Leg press http://www.exrx.net/WeightExercises/Quadriceps/SLSeatedLegPress.html
2.) Leg extension http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

Hamstrings
1.) Leg press http://www.exrx.net/WeightExercises/Quadriceps/SLSeatedLegPress.html
2.) Seated leg curl http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
3.) Lying leg curl http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html

Hip adducters
1.) Seated hip adduction http://www.exrx.net/WeightExercises/HipAdductors/LVSeatedHipAdduction.html

Calves
1.) Calf press http://www.exrx.net/WeightExercises/Gastrocnemius/SLSeatedCalfPress.html

Abs
1.) Lever Twist http://www.exrx.net/WeightExercises/Obliques/LVTwist.html
2.) Crunch http://www.exrx.net/WeightExercises/RectusAbdominis/WtCrunch.html
3.) Lever seated crunch http://www.exrx.net/WeightExercises/RectusAbdominis/LVSeatedCrunch.html