Hello, I have been lurking at this site for about a month, and decided it is about time to say hello to y'all and get advice about my plan. First a little about myself, I am 17, 6 feet, about 180 pounds, and I think about 19% body fat (though I was hoping I could get you guy's opinion on that). I have been focused on eating right and exercising since the beginning of the summer, and I just got serious about weight lifting about a month ago, when I bought a bench and 300 pounds of weight. MY goal is to eventually have a 6 pack (that might take a few years, but I am up for it.) I have already lost 30 pounds, and went from size 36 jeans to size 31.

Here is my weekly eating plan and then my weekly exercise plan for critique. Keep in mind I don't eat any meats, unless you count fish.

Monday

Meal 1
2 cups Kashi Crunch!, 1 cup Fat free milk
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
1 fillet Salmon, and stir fried vegetables in olive oil
Meal 6
½ cup mixed nuts, 1 cup raw vegetables

Total
2155 Calories
169.5 Protein
69 Fat
212 Carbs

Tuesday

Meal 1
Whole wheat bagel, with salmon, cheese, and a tomato slice
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
4 oz Whole Wheat Pasta, 1 zucchini, ½ cup onions, olive oil
Meal 6
2 scoops whey, 1 cup milk, 1 peach, 1 cup cottage cheese
Total

2086 Calories
180.5 Protein
46 fat
253 Carbs

Wednesday

Meal 1
2 cups Kashi Crunch!, 1 cup Fat free milk
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
1 cup Shrimp, 6 oz Tilapia and 6oz sweet potatoes
Meal 6
½ cup mixed nuts, 1 cup raw vegetables
Total

2261 Calories
182.5 Protein
65.5 Fat
240 CArbs

Thursday

Meal 1
Whole wheat bagel, with salmon, cheese, and a tomato slice
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
4 oz corn pasta, 4 oz tofu, 1 cup broccoli / carrots
Meal 6
2 scoops whey, 1 cup milk, 1 peach, 1 cup cottage cheese

Total

2041 Calories
191.5 Protein
38 Fat
259 Carbs

Friday

Meal 1
2 cups Kashi Crunch!, 1 cup Fat free milk
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
1 cup Brown rice, 1 cup vegetables, and 4 oz tofu stir fried with amino acids
Meal 6
½ cup mixed nuts, 1 cup veggies

Total

2017 Calories
129.5 Protein
56 fat
258 Carbs

Saturday

Meal 1
Whole wheat bagel, with salmon, cheese, and a tomato slice
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
4 oz whole grain pasta, 4 oz spinach
Meal 6
2 scoops whey, 1 cup milk, 1 peach, 1 cup cottage cheese

Total

1946 Calories
186.5 Protein
41 Fat
207 Carbs

Sunday

Meal 1
2 cups Kashi Crunch!, 1 cup Fat free milk
Meal 2
Cliff Builder's bar
Meal 3
2 slices Ezekiel bread, 1 can Tuna, 1 apple
Meal 4
Apple
Meal 5
CHEAT MEAL! Enjoy.
Meal 6
½ cup mixed nuts, 1 cup veggies

Total

1606+ calories
104.5+ protein
44+ fat
20+ carbs

For exercise, I run, or do HIIT training on the bike Monday and Friday, weight train on Tuesday, Thursday and Saturday, and play a few hours of tennis on Wednesday and Saturday.

For my weight lifting, I do it all at home with my bench, I work in triads, and do 3 sets of each until failure. The 9 lifts I do are, Barbell Bench Press, Barbell Dead Lift, Dumbbell Pullover, Barbell Squat, Barbell Bent Over Row, Barbell Lunge, Dumbbell Cuban Press, Barbell seated calf raise, and crunches.

I am currently thinking about changing my routine, to concentrate on only 1 or 2 muscle groups at a time. So if anyone has suggestions on a good routine to do at home, let me know.

Lastly, I would like to post some pictures of my current progress on here to get opinions on body fat and such, but I am not sure how, is there some sort of tutorial I can follow?

Welcome to JSF!

Congrats on the success so far. The waist size change is an enormous improvement and you should be really proud. Great job.

I like splitting my workout personally. Never was a fan of full-body. Search the forums (specifically the weight-lifting section). There are many, many threads on this to get you started. Try to formulate a plan and come back with it and you'll get more replies.

Posting Pics: visit the Media Gallery section and it should help. There may also be some help in the Technical section (I believe someone asked about this not long ago).

Now, go have yourself a nice big t-bone. Just kidding! ;)

Hey, thanks for the advice and praise. I was really hoping that I could get a critique of my diet, I am planning on following that week by week, but I am afraid I have bit to many carbs, and maybe a bit to little protein. Do you think I should change that a bit, and what foods do you think I should use to change it? Thanks again.

Hey, thanks for the advice and praise. I was really hoping that I could get a critique of my diet, I am planning on following that week by week, but I am afraid I have bit to many carbs, and maybe a bit to little protein. Do you think I should change that a bit, and what foods do you think I should use to change it? Thanks again.

I agree that you need more protein and you could well be deficient in iron. I'd look into supplementation.

Being a healthy vegetarian is rather difficult. Sure, when done properly it has numerous benefits but many people jump in the deep end without proper eduation and end up unwittingly depriving themselves of essential nutrients.

Having said that, I'm nowhere near qualified enough to advise you on how to maintain a proper vegetarian diet. I'd advise buying a couple of really good books on the subject or if you have the resources, go and see a nutritionist.

Other than that, your diet looks pretty good. I'd advise against having fruit after midday and especially not in the evenings. Also, you're 17 so you're still growing (just), I'd bump up the calories for each meal to a minimum of 2300. You should be able to lose fat on that number with no problems.

Marcus :tucool:

Having said that, I'm nowhere near qualified enough to advise you on how to maintain a proper vegetarian diet. I'd advise buying a couple of really good books on the subject or if you have the resources, go and see a nutritionist.
Great advice marcus.

I don't know enough about vegetarianism so I don't feel comfortable recommending a diet here. There are others who may be able to help, and a trip to the library and some web-surfing is in order...

Congrats on losing 30 lbs EsotericIrony!

I really like your routine. You are doing soild lifts that will increase your strength in my opinion. I like the total body lifts... for a while. I'd change it to seperate muscle groups after a month or 2- whenever you get bored or start to plateau.

As for you diet, I like it except it is sorta boring and monotonus. I would add variety so you don't fall off the wagon with a THUMP. The Ezekiel bread is excellent. My biggest critique is tuna cans EVERY day. I know they have lots of protein and get your #'s up but they are often also high in toxins.
Info on Mercury levels in commercial fish (http://www.mercola.com/2003/jun/28/mercury_fish.htm)

I would limit them to 3-4 days/week to be safe, and find another protein for your sandwiches the other 3-4 days. You are a young guy and have many years of Tuna ahead, so I would be at least a little cautious. This will add variety anyway.

Overall, I'd say you will be very ripped shortly.