I started my meal plan and workout 3 weeks ago after i found JSF, i did a lot of research to find a workout that fits my personality and a meal plan i can live with, i don't like too much variety, a set meal plan is easier for me to stick with, any advice on what i might be doing wrong and what i can add would be appreciated, and i will change my plan to gain the best result.

other info: my first 2 weeks i lost 4lbs, this week 1lb...my overall goal is to loss fat/weight and build muscles mainly my arms and back...and like everyone else lose my belly and man boobs

i ordered creatine to help build strength , but haven't started it yet, i do drink over a gallon of water a day, i workout at 5:45am each morning, and i do cardio around 6-6:30pm..i'm starting HIIT this week, and on the weekend i will do a 30-45min cardio session...my weight routine is max-ot, i like the philosophy of lift heavy and intense, i really like to push myself in the gym

Age: 28
Height: 6'0
Weight: 201 -goal 175-180
BF%: 22 - goal 12% or less than 15%


Workout:
Monday: chest/forearms/calves/cardio HIIT
Incline dumbbell Press
Barbell Bench Press
Decline Barbell Bench Press
standing Dumbbell Wrist Curls
seated wrist curls
standing calf raises
seated calf raises

Tuesday: Back/traps/cardio HIIT
Barbell Rows
"V"-Bar Pull-downs
Seated Cable Rows
Deadlifts
Barbell Shrugs

Wednesday: shoulders/Triceps/cardio
Seated Dumbbell pres
Military Barbell Press (In front)
Side Lateral Dumbbell Raises
Lying Tricep Extensions
Cable Push-downs
1 Arm Dumbbell Overhead Extension

Thursday: Biceps/abs/Cardio HIIT
Straight Bar Curls
Hammer Curls
Curl Bar Curls
Cable Rope Crunches

Friday: legs/abs
Squats
Leg press
leg curl
reverse leg curl (don't know the exact name sorry)

Saturday: fasted cardio 30-45min on elliptical

Sunday: fasted cardio 30-45min on bike

Meal Plan:
5am: 1 scoop/37.5g Whey isolate protein, quaker instant oatmeal
total: cal 320, pro 25, carb 37, fat 7

7:30am: 1 scoop/37.5g whey isolate, 1 large banana
total: cal 271, pro 22.5, carb 32.6, 5.4

9:30am: eggbeaters, 2 slice arnolds light whole wheat bread (40 cal a slice), 3/4 cup special k protein plus cereal
total: cal 280, pro 35, carb 23, fat 3.5

12:30pm: 8 oz chicken breast, 1 stalk-1 1/2 cup broccoli, baked sweet potato fries
total: cal 352, pro 49.6, carbs 33.7, fat 2.8

3:30pm: 3 0z/22 shrimp, 1/2 cup brown rice
total: cal 279, pro 37.1, carbs 22.9, fat 3.2

5pm: quaker oatmeal gronala bar, 1 cup cantaloupe or 20 red seedless grapes
total: cal 153 or 168

7pm: 8 oz chicken breast, 1 stalk 1 1/2 cup broccoli, 10 string beans, maybe a sweet potato with it ( love sweet potato)
total: cal 266, pro 48.3, carbs 14, fat 2.7

total: cal 1911, protein 219, fat 26, carbs 204, sat fat 18, sugars 80
all information came from the food packages or calorie king..i forgot to add fat free milk to my chart :( thats prob 200 cal more is that bad?

i hope i provided enough information

http://img228.imageshack.us/img228/1612/sept24sidedx5.jpg

any suggestions?

i didn't lose any weight this week and my body fat is still the same 22%...could it be that i'm adding muscle so i won't see any weight loss? but i should see a drop in bf right?..or maybe my cal intake is too high i might need to go lower than 1900...2100 when you add the milk

this is my first week doing cardio, so maybe i will see a difference in the numbers after this week

If I was you id loose the bread from meal 3 and the sweet potato from meal 7, replace them with more beans, carrots, pea's etc etc. Get rid of the starchy carbs.

thanks mad180...guess it was just instinct to eat the egg with bread, i'll replace it with something else maybe steamed carrots


and i will stop eating the sweet potato with my last meal and add more beans, that won't be hard to do...thanks again

No problems, try it for another 3 weeks and see what sort of results you get, if it works keep doing it, if it doesnt come back and we can change it again. Because your training in the morning, I dont see the need for all the starchy post workout carbs at the end of the day with your cardio, you should have enough fuel to get through those sessions with a lesser intake of carbs.

Ive also just noticed your not eating enough healthy fats either, throw in 50Grams of almonds somewhere also and maybe a tablespoon full of natural peanut butter with your post workout shake, either eat it off the spoon or mix it in with the shake to get creative.