My goal for my senior year in highschool is to graduate with a six pack. (Well...that's the only one relevant to this forum =P)

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I'm 6'0'' 170 lbs, and I don't know a good way to calculate my bodyfat.

I'm here looking for advice on achieving this. I'm 17, and a senior in highschool, so obviously I don't have a ton of experience in weight/strength training. I've already started cutting back on carbs and eating lean protein. I was considering buying a Soy Protein Isolate protien powder as a supplement (Reccomended by a friend and his coach) but I figured i'd ask here before I went out and spent the money.

I guess i'm really just curious if this is a realistic goal. If so, i'd appreciate all the help and advice i could get!

Yes, its a realistic goal. But I would opt to not get the Soy Protein Powder, and instead go for a Whey Protein. :)

Good luck :)

You really don't have that far to go to achieve your goal! A good diet is going to be essential to get there, though. I suggest you read Gravityhomer's fat loss guide (http://forums.johnstonefitness.com/showthread.php?t=19229) and then post a diet on here that we can help you optimize.

I second not going with a soy protein powder. Unless of course you are a vegan.

You really don't have that far to go to achieve your goal! A good diet is going to be essential to get there, though. I suggest you read Gravityhomer's fat loss guide (http://forums.johnstonefitness.com/showthread.php?t=19229) and then post a diet on here that we can help you optimize.

I second not going with a soy protein powder. Unless of course you are a vegan.


Alright, like I said i'm completely new to this, and i've been reading Homer's fat loss guide, but I'm having trouble developing a meal plan.

I have School from 8:00-10:30 then Lunch, then strength and Cardio, where I do my main workout, then School again from 11:15-3:10. This completely screws me up with the meals, because I can't eat before I lift (MWF) and I especially can't eat before I run (Tue/Thur) so to compensate I try to eat a large breakfast and then bring a decent size snack for immediately following lifting MWF and for after my next hour Tue/Thur. Then I eat again when School is done, before Polo practice. This is where I get messed up. Now, without eating a good sized meal, I can't make it all the way through this practice without feeling sick, or getting headaches from what seems to be not enough food. I can't stop in the middle of practice to grab a bite (I'm a captian, and there's no time) but I obviously can't keep not eating enough beforehand. Then when I get home from Polo I eat again. Will eating one large meal right before polo screw up my day/plan overall?

My next problem is that Tuesday Thursday I also have morning practice for Polo, which means another fairly aerobic workout in the morning...

This is what i've come up with.

MWF-

Breakfast- Oatmeal/Cereal/Eggs+Wheat Toast + Glass of OJ/Water

Lunch- Eggs+Wheat Toast/Chicken Breast/Turkey Sandwich/Boca Burger+Wheat Bun/Low-Fat Hot Dog. + Glass or 2 of Water.

After Workout Snack- Protein Bar+ Fruit/Carrots/Celery

After School Meal- Eggs+Wheat Toast/Chicken Breast/Turkey Sandwich/Boca Burger+Wheat Bun/Low-Fat Hot Dog/Whole Weat Pasta/Fish. + Fruit/Vegetables/Protein Bar + Glass or 2 of Water/Oj

After Practice Meal- Protein Shake + Glass or 2 of water



Tue/Thur

EARLY MORNING Breakfast- Eggs+Wheat Toast/Oatmeal/Cereal + Glass or 2 of OJ/Water

Breakfast- Whole Weat Bagel/Cereal/Eggs+Wheat Toast/Fruit/Yogurt +Water/Oj

Same rest of the day, with a smaller portion at lunch and a bigger after workout snack (That I eat at the end of the next hour)


I would appreciate critique's or suggestions of this, and like I said, right now I have to eat a HUGE meal right after school to make it through practice. (And I haven't started this yet, it's a rough outline of this missing the protein shakes and protein bar snacks.) I would also love reccomendations for protein bars/shakes/powders that I might like to try.

I have School from 8:00-10:30 then Lunch, then strength and Cardio, where I do my main workout, then School again from 11:15-3:10. This completely screws me up with the meals, because I can't eat before I lift (MWF) and I especially can't eat before I run (Tue/Thur) so to compensate I try to eat a large breakfast and then bring a decent size snack for immediately following lifting MWF and for after my next hour Tue/Thur.
So wait, you have your lunch break right before the strength and cardio and opt out from eating? This is kind of confusing. The big breakfast and snack afterwards is a good idea, though.

I can understand the odd schedule making your meal timing hard. Just try to do the best you can.

As for the diet, it's hard to assess without knowing the quantity of the foods. For instance; "Eggs+Wheat Toast" could mean 2 eggs and a slice of toast or 10 eggs and 12 slices of toast, if you know what I mean. :)

So wait, you have your lunch break right before the strength and cardio and opt out from eating? This is kind of confusing. The big breakfast and snack afterwards is a good idea, though.

I can understand the odd schedule making your meal timing hard. Just try to do the best you can.

As for the diet, it's hard to assess without knowing the quantity of the foods. For instance; "Eggs+Wheat Toast" could mean 2 eggs and a slice of toast or 10 eggs and 12 slices of toast, if you know what I mean. :)

Yeah, sorry. Standard for me is 3-4 Eggs and 2-3 Slices of wheat toast.

Also, yes, our LUNCH break for school is at 10:30, which is convenient, but it's also right before my workout, so I get sick if I eat too much. I know it's supposed to be six small meals a day, but eating anything more than like half a sandwich and a bottle of water makes me sick.