I'm just under 18 and still in high school and work, i've just lately started gettin into better nutrition and have started lifting weights. i'm 5' 10", 200 lbs. like most, im lookin at losing weight as long as gaining muscle. so i have been reading a bit and am tryin to nail down a good diet. being in school i dont have much time in the mornings so breakfast around 7 im thinkin just a whey shake. any other things i should have along with it? i eat lunch at school a little after 11. should just like a chicken breast, vegis, some fruit maybe rice cover lunch? i have a weight lifting class in school right after lunch. i get out around 1:30 what kinda of small things should i eat then. i then work till 8 and usually work out around 10-11 before i ge to sleep around 12. i know this is alot and seems to lack knowledge but i do lack it and seem not to be gettin anywhere just readin over old posts. any help would be appreciated. thanks again

whey shake at 7am, bad idea, especially if you can't eat again at 9-10am. whey digest WAY too fast..you'll be starving again before 9am if that's what you have.

start the day off like a king: 6 egg whites, a bowl of old fashion or steel cut oats (no instant oatmeal!), and you could even have a piece of fruit with it.

save your whey shake for immediately after your workout, when its best ot have fast absorbing food/protein.

why are you working out twice a day? if you have a weight training class in school, ther'es no need to lift again after work. get some sleep. If you're not hitting the sack til midnight, and up at 7am, you're not getting enough sleep, and sleep is necessary for proper recovery.

ill have to give that breakfast a shot here on monday and being that my weight training class is my last for the day a shake after should work out. thanks anyone else have anything to share?

You don't have to start right away as to eat 6 egg whites.. and so forth.. but Malkore is right in the sense that egg whites will give you the proper protein count to start your morning.. including oatmeal.. and if you wish to add a fruit.

Try to eat every 2-3 hours. Usually ranging 6-8 meals a day. This can consist of chicken, fish(tuna, salmon etc..) good carbs are brown rice, sweet potatoe. You have to set a goal for yourself. How much you want to lose, in what period. This will help you stride for a better accomplishment. Record, record, record all your caloric intakes, protein, carbs, fat. All carbs and fat should be good carbs and fat, have some examples up there. Also WATER... very essential.. Lay off pop, fast food, snacks. If you can't give that up, than you are not motivated yet. Many people will suggest a gallon of water a day.. I was up to a gallon and half... School is hard to work around but bring a water bottle with you.

Use http://www.fitday.com to record all your intakes. Take your normal caloric intake, and sutract 500... and theres where you set yourself for how much calories in a day you should consume.

Hmm... protein shakes are only nec. if you are not getting enough protein from foods. Obtain as much protein from foods as you possible can before relying on shakes.. And those should be drank after your workout class in school.

Also not sure what you do in that class.. but if you want to fit in more cardio... Fit it a quick session of HIIT 2-3 times a week. Search HIIT to learn about that. Anything else just post. Good luck!

i agree , well said