need diet and exercise help NOW!

I am a 21 yr old college student. I am 5'9" 165lbs and in desperate need for what to eat and how to exercise this entire month to prepare me for my pageant.  I will be doing a physical fitness routine and a swimsuit event as part of my competition.  I NEED to build strength, flexibility, and a toned body.  I have been doing cardio and weight training and my diet is horrble. Please Help I am very good at following instructions.

post your diet and taining, we can comment on them.

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

I do 45 mintues of aerobicis and resistance training and 15 minutes of stretching every morning.  I do weight training 3 days a week, but only focusing on legs and abdominals.  Breakfast is oatmeal, banana, egg whites or protein shake; Lunch fruit and almonds; Dinner is chicken, brown rice or sweet potatoe, and vegetables.

read this post it should tell alot about how to get where you wana go. this should espically help with your diet.
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm
tip- you might need to start eating 5-6 meals a day so you can speed up your matabolism, thereby helping you lose fat.

She asked me "If it came to having sex or eating, which one would you choose?" I answered: "Could we have sex after I ate?"
thats dedication fokes

Looks like you need to eat more frequently. 
You probaly need more protein to help with recovery from your training.
 
Only a month to go until the pag?
What weight do you want to come in?
Do you know...how do you look now?
Is this a fitness & figure show, sounds like it.
 
Is this your first?  If so, a mentor would be good!  someone who successfully does what you want to be successful at!
 
You should definitely be training for your routines...over and over.
So it becomes better than 2nd nature.
 
Recovery nutrition, rest, and sleep are VERY important.
 
Resistance train the ENTIRE body...use higher rep ranges 2-3 sets per bodypart with 15-20 and 30-40 reps..this will help develop aerobic capacity and help you lean up.
 
If you need more muscle...do a heavier 8-10 reps set for each body part as well.
 
Any straight cardio you do...either low intensity after resistance training...or HIIT.
 
Your practice is also aerobic...
Pre and post workout nutrition...
 
Take a look at this...
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm
 
Fix that fruit with almond meal!  All whole meals please.
 
Questions?

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ORIGINAL: paggirl

I am a 21 yr old college student. I am 5'9" 165lbs and in desperate need for what to eat and how to exercise this entire month to prepare me for my pageant.  I will be doing a physical fitness routine and a swimsuit event as part of my competition.
Excellent you will have a blast!  Fitness Competitions are so fun!
 I NEED to build strength, flexibility, and a toned body.  I have been doing cardio and weight training and my diet is horrble. Please Help I am very good at following instructions.
Check out the Fitness Manual at www.fitnessteambc.com, gives you everything plus 16 weeks preseason diet and training samples to try out!
Otherwise I would be happy to help, you may want to look at a few articles regarding strength skills........go here
http://www.hardfitness.com/emagazine.html
 and click on issue 8 and a few others before and after that, I have articles in there all about contest prep and tips.
What stage are you at now, can you get me some pics and tell me your diet and training with the days or weeks out you are and I can try to help you!
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

ORIGINAL: paggirl

I do 45 mintues of aerobicis and resistance training and 15 minutes of stretching every morning.  I do weight training 3 days a week, but only focusing on legs and abdominals.  Breakfast is oatmeal, banana, egg whites or protein shake; Lunch fruit and almonds; Dinner is chicken, brown rice or sweet potatoe, and vegetables.

Look at this contest as a great learning experience and maybe look ahead so that you can prep at least 4 months out if not more.
Which contest, what is the name, org, date, location etc?

I would already say your training needs to be much more balanced and specific to needs, which I need more info on based on what skills you can do for routine elements and which need work, body symmetry and leanness etc.  The diet I can see is restricted to get lean but it too needs a bit more balance and about 3 added meals/snacks.  The foods are good choices but you need more protein. I am sure I am reverberating things Dan already noted.....
Anyway, I am happy to help, just need to get into more details with you.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com