i have been lifting for years but have never realized the importance of eating right and cardio... any suggestions on what to eat and when to eat? i take protein shake but when is best time to take it? i have heard cardio is best in the mornings, so i have been hittin it at 6am b4 work with like 30 min of jogging, usually adds up to about 2 miles. by the way i am 6'3 about 200 and i want to cut up, i am pretty well defined in my upper body and legs but need more in my abs and obliques... if u have an ab workout plan that would help too!! and with working out i workout 4 times a week but how should i target my muscle groups? i really need alot of help!!! any suggestions would be appreciated