Hi all,
I found out about johnstone fitness almost a year ago and absorbed a lot of information on fitness (especially from those great stickies at the top of this forum). I have never posted and I believe I've done a lot of my "homework" so here is my introduction:

Male
Age –19yrs
Height – 5’11.25” = 181 centimeters
Weight – 175 lbs = 79 kgs
BF% - 16% (according to a handheld Bioelectrical Impedance Method fat analyzer but I believe this is inaccurate and is more near 20%)

Current Goal: decrease body fat
I have about a year experience in weight lifting and running (I also ran high school track and cross country).

According to Marcus' guide to nutrition for weight loss I need 3000 calories to maintain my current weight and 2500 calories per day to lose 1lb per week. I've been trying to eat right and workout regularly.
Right now I am cutting because my main goal is to cut my body fat. I bought a handheld body fat analyzer mostly to track my progress because as stated above I don't believe it is that accurate.

Since I live in a college dorm I don't have a kitchen but here is my diet:

Daily:
about a gallon of water
A multi-vitamin

Workout Days (2-3x per week)

10:00am:
2 eggs over easy
2 egg whites (from boiled eggs)
1 bowl raisin bran
2 slices whole wheat toast with margarine
small cup of Dannon Lite and Fit Vanilla yogurt with blueberries
1 cup skim milk

1:30pm:
Turkey on whole wheat
1 serving of a Protein Shake (whole shake consists of ice, 2 scoops whey protein powder, 2 bananas, 1/2 cup yogurt, 1/2 cup skim milk, makes 2 servings)

4:00pm:
piece of fruit
handful of almonds

6:30pm:
Chicken or Tuna with salad and vegetables

9:00pm:
All natural peanut butter on whole wheat

11:30pm:
1 serving of Protein Shake (whole shake consists of ice, 2 scoops whey protein powder, 2 bananas, 1/2 cup yogurt, 1/2 cup skim milk, makes 2 servings)

Non-workout Day(4-5x per week)

10:00am:
2 eggs over easy
2 egg whites (from boiled eggs)
1 bowl raisin bran
2 slices whole wheat toast with margarine
small cup of Dannon Lite and Fit Vanilla yogurt with blueberries
1 cup skim milk

1:30pm:
Turkey on whole wheat
Carrots

4:00pm:
piece of fruit
handful of almonds

6:30pm:
Chicken or Tuna with salad and vegetables

10:00pm:
All natural peanut butter on whole wheat

Right now I am doing total body workouts:
Monday - all 3 sets of 8 to 12 reps
Squat
Butterflies
Machine Row
Shrug Machine
Lateral Raise
Cable Row
Incline Press Machine

Wednesday - all 3 sets of 8 to 12 reps
DB Chest Press
Dips
Leg Press
Front Pulldown
Machine Chest Press
BB Wrist Curl
Shoulder Press Machine

Friday - all 3 sets of 8 to 12 reps
Pull-ups
Deadlifts
BB Bench Press
DB Decline Bench
Front Raise
Seated Curl
DB Triceps Extension

I haven't been counting calories but I am going to start soon. On this diet and exercise routine I've lost 3 pounds in 2 and a half weeks and about 1% body fat. My only concern is I may be eating too much at breakfast. Also, I had planned to do cardio and Abs 3x a week between lifting but I just don't find myself doing that. Hopefully in the future I can add it in.

Hopefully by the fall I can get to between 8-10% body fat. Then I will start bulking, moving to split workouts 4x a week using mostly big compund movements and free weights. Also I plan to go on creatine.

Please let me know if you have any critiques or comments on my routine.

Hi Vin :)

I just wanted to make a couple of quick points because I really need to go study:bang:

What your're doing seems to be working for you. You mentioned you might be eating too much in your first meal - I would drop the bread or the yogurt. You could add in a couple more eggwhites too. As for your meals at 4:00pm and 9:00pm (10:00pm on non-training days), I'd try to get a source of protein into these ones. Besides that, it looks pretty decent. When progress starts to stall, you can take a closer look at it and start getting stricter. Until then, I wouldn't worry too much since you seem to be losing bodyfat.

As for the workout, I'd throw in some hamstring movements in there. Romanian deadlifts, good mornings, pull throughs, etc.

I think I'm gonna switch in a protein bar for a snack later in the day a couple of times a week to get more protein in my diet. As for the hamstring suggestion you are completely right. My workout right now is lacking in the leg department. I have no calf workouts and need to add a hamstring exercise. The reason for this is because I believed that running would take care of my legs and I wouldn't need to do leg workouts. I will be adding a Leg specific day split into my fall workout.

What type of running is it you do? A few weeks ago T Nation posted this article (http://www.t-nation.com/findArticle.do?article=07-FIG05-training), which suggests replacing every other leg workout with some sprinting. I thought it was quite an interesting idea. I'm not so sure if running slower, long distance would have the same effect though (I guess it would be equivilant to lifting light weight for high reps).

If you do decide to add in more leg work, and need to free up some slots, you could easily get away with less chest work. Over the week you have 7 chest exercises, compared to 4 for back and 4 for shoulders. You could try removing three chest exercises, one from each day, and replacing with two hamstring exercises and one calf exercise.