Hi, im 15 years old, 5'9, 170 lbs, well built and decently muscular.

I have been going to the gym twice a week for two months and I am happy with the way my muscle and strength training is going and I am happy with the results there too.

My problem is that I don't seem to have lost any fat at all, because my diet is poor, I don't have any knowledge on what essential foods my body needs and what foods I should stay away from.

So my question is what foods should I get plenty of, and in what ways can I eat them, and if anyone could give me a routine of what I should eat and when in a day, that would be greatly appreciated.

Thanks.

check out this link

http://www.bodybuilding.com/fun/stella9.htm

kinda hard to work up a eating plan for ppl. a few of us have posted our diets on here, might give you some rough ideas to help you.

Thanks for the help