Hi. i'm 17 years old and a senior in high school. I'm 5"10 at 217 lbs with about 23% bodyfat. I recently noticed that my inner thigs were rubbing together when I walk and i'm tired of being fat so i've made a decision to drop down to 180 at around 10% body fat. I've been reading around and i've put together a meal & exercise plan from what i've learnt. Here it is. Your feedback would be greatly appreciated.

6:30 - Cardio
- 30 minutes of cardio on eliptical machine

7:15 - Breakfast
- 30g Protein Shake
- 1 cup of Quaker instant oatmeal
- 1 whole wheat bagel
- 1 orange

10:30 - Morning Snack
- 1 can of tuna
- 1 cup of raspberries

1:00 - Lunch
- Turkey breast sandwich with 1 slice of fat-free cheese
- 1 pear
- 20 baby carrots

3:00 - Pre-Workout Snack
- 1 large apple
- 28g of almonds

3:30 - Workout

4:30 - Post-Workout Snack
- 30g of protein powder mixed in fruit juice

6:00 - Dinner
- Lean meat (fish, chicken, beef) with steamed vegetables

Notes
- Multivitamin taken 2 times daily
- 1,000 mg of Vitamin C taken with breakfast
- 1 gallon of water daily

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6:30 - Cardio
- 30 minutes of cardio on eliptical machine

If this is low intensity.. I wouldn't do any high intensity stuff before breakfast, but there are those who do that too.


7:15 - Breakfast
- 30g Protein Shake
- 1 cup of Quaker instant oatmeal
- 1 whole wheat bagel
- 1 orange

Looks like an excellent breakfast!

10:30 - Morning Snack
- 1 can of tuna
- 1 cup of raspberries

Very good choices too. I wish I could eat tuna, but I'm allergic.


1:00 - Lunch
- Turkey breast sandwich with 1 slice of fat-free cheese
- 1 pear
- 20 baby carrots

Think of the choice of bread for the sandwich, otherwise looks good.


3:00 - Pre-Workout Snack
- 1 large apple
- 28g of almonds


Where's the protein? Add some protein-rich stuff here as well - should be included in all solid meals.


3:30 - Workout
4:30 - Post-Workout Snack
- 30g of protein powder mixed in fruit juice


Protein shake perfect, but think of the carb choices. Some fructose is perfectly fine, but I'd add another type of carbs as well - maltodextrin, vitargo, or just a piece of bread or two.


6:00 - Dinner
- Lean meat (fish, chicken, beef) with steamed vegetables


Excellent choices!


Notes
- Multivitamin taken 2 times daily
- 1,000 mg of Vitamin C taken with breakfast
- 1 gallon of water daily

Not sure you need the vitamin C supplement. You're eating an orange, raspberries, a pear and also some fruit juice which should be good enough. Depending on your choices of fish, I'd consider to add omega-3 supplement too.

The only thing I would add is a sixth solid meal after dinner, unless you go to bed extremely early. Also, be sure to not eat too little and drop weight too fast. It looks like a solid plan to me.

What's your workout routine like?

HI there well done for coming up with a plan.. I have a couple of suggestions :)

30 mins cardio is a good place to start but i would try and slowly increase this to 45-60 mins over time

for your diet i think you need more halthy fats.... flax oil, salmon, natty peanut butter etc

Personally i would substitute a couple of pieces of fruit for more veggies ;) that said you could give yours a go and see if it works and when it stops working, start tweaking... but do ensure that a good 20% each day are good fats :) try using fitday.com for a while if you aren't sure of percentages or calories per day GOOD LUCK

A distinct lack of carbs ... The most you should do is cut carbs out ater 6pm, but for the rest of the day(especially before and after training) stock up :)

sorry but i don't see a lack of carbs
oatmeal, bagel, bread, pear, berries, fruit juice, carrots,apple, orange, steamed vegetables...... his timing of carbs might be better but this is a decent amount of carbs :)