Detailed Schedule Please Reccomend some knowledge

[Definitionofdriven]

First off my general goal is to build and sustain some muscle mass while getting lean.

Statistically here is where I stand
Age:22
Weight:170-180
Height:5' 11"-6'0"
Type:Endomorph
BF%:15-18%
Weight Training:3+ years

My overall goal is to find a good diet, set of excercise's, correct supplements and some information to put on some lean mass and sustain it, while also dropping body fat.

Here is my current layout, any suggestions would be appreciated.

KEY
C=Calories
TF=Total Fat
SF=Saturated Fat
Car=Carbohydrates
S=Sodium
Su=Sugar
P=Protein
F=Fiber
Pu=Poly-Unsaturated Fat
Mu=Mono-Unsaturated Fat
Oc=Other Carbohydrates


Supplementation:
Muscletech Nitro-Tech Hardcore
Calories-130
Total Fat-1.5g
Saturated Fat-1g
Carbohydrates-3g
Sodium-55mg
Sugar-3g
Protein-25g

Optimum Nutrition 100% Casein
Calories-120
Total Fat-1g
Saturated Fat-.5g
Carbohydrates-3g
Sodium-50mg
Protein-24g
Fiber-1g

Scivation Xtend
L-Isoleucine-1.75g
L-Leucine-3.5g
L-Glutamine-2.5g
L-Valine-1.75g
Citrulline Malate-1g

Betancourt Nutrition Glutamine Chews
Calories-45
Total Fat-0.5g
Carbohydrates-5g
Pro-Blend-4320mg
L-Glutamine
L-Glutamine AKG
L-Glutamine Peptide

Betancourt Nutrition BCAA'S
Calories-16
Carbohydrates-4g
Sodium-1mg
Sugar-2g
Fiber-2g
Pro-Blend-2000mg
L-Valine
L-Leucine
L-Isoleucine

Natures Bounty Fish, Flax, & Borage Oil Pills
Calories-30
Total Fat-2g
Poly-Unsaturated Fat-1g
Omega 3,6,9
Fish Oil-400mg
Flax Oil-400mg
Borage Seed Oil-400mg

Muscle Pharm Muscle Gel Shot
Calories-96
Carbohydrates-2g
Sodium-25mg
Protein-22g
Fiber-1g

MuscleMeds Carnivor Protein Shot
Calories-200
Sodium-150mg
Protein-50g

Betancourt Nutrition Glutamine High-C
Calories-20
Protein-5g
Vitamin C-1000mg

Optimum Nutrition Opti-Men Vitamins

USP Labs Jack3d

Cellucor C4
Calories-15
Carbohydrates-3g
Sugar-3g

Optimum Nutrition Diet Bars
Calories-180
Total Fat-2.5g
Saturated Fat-2g
Carbohydrates-23g
Sodium-140mg
Sugar Alcohol-22g
Protein-20g

Here is the list of supplements I'm planning on ordering
Platinum Hydrobuilder
ON Casein
USP Labs Jack3d
No xplode
Betancourt Nutrition Glutamine Chewies
Optimum Optimal Protein Diet Bars
MuscleMeds Carnivor Protein Shots
Optimum Opti-Men
Controlled Labs Orange Oximega Fish oil
USPlabs Modern BCAA
USPlabs OxyElite Pro
(Any better suggestions appreciated)

Foods:

Smuckers Reduced Fat Peanut Butter (2 Tbsp)
Calories-190
Total Fat-12g
Saturated Fat-2g
Carbohydrates-12g
Sodium-115mg
Sugar-2g
Protein-8g
Fiber-2g
Poly-Unsaturated Fat-3.5g
Mono-Unsaturated Fat-6g

Minute Brown Rice (1 Serving)
Calories-230
Total Fat-3.5g
Carbohydrates-40g
Sodium-150mg
Protein-5g
Fiber-2g

Kellogs Fiber + Anti-oxidants Bar (1 bar)
Calories-120
Total Fat-4g
Saturated Fat-3g
Carbohydrates-19g
Sodium-100mg
Sugar-7g
Protein-2g
Fiber-9g

Blue Diamond Almonds (28 Almonds)
Calories-170
Total Fat-15g
Saturated Fat-1g
Carbohydrates-5g
Sodium-210mg
Sugar-1g
Protein-6g
Fiber-3g

Starkist Tuna Creations (1 Serving)
Calories-175-200
Total Fat-1-6g
Carbohydrates-10g
Sodium-575-675mg
Sugar-7.5g
Protein-27-35g
Poly-Unsaturated Fat-2.5g
Mono-Unsaturated Fat-2.5g

Lance Crackers (1 Pack of 6 crackers)
Calories-200
Total Fat-9-11g
Saturated Fat-1.5-2g
Carbohydrates-22-27g
Sodium-260-360mg
Sugar-4-6g
Protein-3-4g
Fiber-1-2g

Thai Noodles (1 Serving)
Calories-200
Total Fat-2g
Carbohydrates-21g
Sodium-480mg
Sugar-2g
Protein-6g
Fiber-2g

Kashi Tlc Pumpkin Spice & Flax Granola Bar (2 Bars)
Calories-170
Total Fat-6g
Saturated Fat-1g
Carbohydrates-26g
Sodium-140mg
Sugar-8g
Protein-6g
Fiber-4g
Poly-Unsaturated Fat-2.5g
Mono-Unsaturated Fat-3g

Cliff Crunch Granola Bar (2 Bars)
Calories-190
Total Fat-9g
Saturated Fat-1.5g
Carbohydrates-25g
Sodium-115mg
Sugar-10g
Protein-5g
Fiber-5g
Other Carbohydrates-12g

Dole Yougurt & Whole Grain Oat Bites ( 1 Package)
Calories-80
Total Fat-5g
Saturated Fat-1g
Carbohydrates-17g
Sodium-40mg
Sugar-12g

Quaker Oats (1/2 Cup)
Calories-150
Total Fat-3g
Saturated Fat-.5g
Carbohydrates-27g
Protein-5g
Fiber-4g
Poly-Unsaturated Fat-1g
Mono-Unsaturated Fat-1g

Multi-Grain Cheerios (1 Cup)
Calories-110
Total Fat-1g
Carbohydrates-23g
Sodium-160mg
Sugar-6g
Fiber-3g
Poly-Unsaturated Fat-.5g
Other Carbohydrates-15g

Greek Yougurt (1 Serving)
Calories-100
Carbohydrates-7g
Sodium-80mg
Sugar-7g
Protein-18g

Fat Free Cottage Cheese (1/2 Cup)
Calories-80
Carbohydrates-8g
Sodium-400mg
Sugar-6g
Protein-12g

Yoplait Light Yogurt (1 Serving)
Calories-110
Carbohydrates-20g
Sodium-90mg
Sugar-15g
Protein-6g

Egg Whites (1/4 Cup)
Calories-30
Carbohydrates-1g
Sodium-95mg
Protein-6g

Silk Light Soy Milk (1 Cup)
Calories-70
Total Fat-1.5g
Carbohydrates-7g
Sodium-100mg
Sugar-5g
Protein-6g
Fiber-1g
Poly-Unsaturated Fat-1g
Mono-Unsaturated Fat-.5g

Vlasic Pickles (1 Piece)
Sodium-280mg

Healthy Choice Steam Meals (1 serving)
Calories-220
Total Fat-3.5g
Saturated Fat-1g
Carbohydrates-34g
Sodium-540mg
Sugar-3g
Protein-13g
Fiber-5g
Poly-Unsaturated Fat-.5g
Mono-Unsaturated Fat-2g

Healthy Choice Dinners (1 Serving)
Calories-220-230
Total Fat-4-4.5g
Saturated Fat-2g
Carbohydrates-28-37g
Sodium-540-560mg
Sugar-2-10g
Protein-11-16g
Fiber-4-6g
Poly-Unsaturated Fat-.5-1g
Mono-Unsaturated Fat-1-1.5g

Healthy Choice Steam Bowls ( 1 Serving)
Calories-250
Total Fat-3.5g
Saturated Fat-1g
Carbohydrates-36g
Sodium-540mg
Sugar-7g
Protein-18g
Fiber-5g
Poly-Unsaturated Fat-1g
Mono-Unsaturated Fat-1.5g

Smart Ones English Muffin ( 1 Sandwhich)
Calories-210
Total Fat-5g
Saturated Fat-3g
Carbohydrates-28g
Sodium-480mg
Sugar-2g
Protein-13g
Fiber-2g

Gortons Grilled Fish (1 Piece)
Calories-80-90
Total Fat-2.5-3g
Saturated Fat-.5g
Sodium-310-360mg
Protein-14-16g
Poly-Unsaturated Fat-.5g
Mono-Unsaturated Fat-1g

Natures Promise Soy Burgers (1 Burger)
Calories-95
Total Fat-1g
Saturated Fat-.5g
Carbohydrates-5g
Sodium-460mg
Protein-15g
Fiber-4g

Here is a small list I didn't have any info for:
1.Water
2.Diet Mountain Dew
3.Sugar Free Red Bull
4.Lean Turkey
5.Grilled Chicken
6.Beef Jerky
7.Yams

That pretty much sums it's up for the nutritional portion any changes or suggestions would be appreciated. ( Also as a side note to keep myself sane I eat a cheat meal on the 15th of every month it's usually a dozen wings and a large stromboli)

Excercises: (By Day) (Ends April 18th Need Suggestions for a new one)

Monday (4 Sets: Set 1,2,3: 30 Reps. Set 4: 20 Reps)
1.E-Z Bar Curl
2.Decline Tricep Extension
3.Palm-Up Dumbbell Wrist Curl Over A Bench
4.Front Dumbbell Raise
5.Zottman Curl
6.Incline Barbell Tricep Extension
7.Palm-Down Dumbbell Wrist Curl Over A Bench
8.One Arm Incline Lateral Raise
9.Standing Bicep Cable Curl
10.Tricep Dumbbell Kickback
11.Standing Palm-Up Behind The Back Wrist Curl
12.Power Partials

Wendsday ( 4 Sets: Set 1,2,3: 30 Reps. Set 4: 25 Reps)
1.Lying Leg Curls
2. Barbell Hack Squats
3.Rocking Standing Calve Raises
4. Butt Lift (Bridge)
5.Dumbbell Flyes
6.Dumbbell Hang Clean
7.Dumbbell Lunges
8.Barbell Calve Raises
9.One Legged Cable Kickback
10.Incline Close-Grip Bench Press
11.Leg Extensions
12. Dumbbell Calve Raises

Friday (4 Sets: Set 1-4: 30 Reps) Same excercieses as Monday but in reverse order.
1.E-Z Bar Curl
2.Decline Tricep Extension
3.Palm-Up Dumbbell Wrist Curl Over A Bench
4.Front Dumbbell Raise
5.Zottman Curl
6.Incline Barbell Tricep Extension
7.Palm-Down Dumbbell Wrist Curl Over A Bench
8.One Arm Incline Lateral Raise
9.Standing Bicep Cable Curl
10.Tricep Dumbbell Kickback
11.Standing Palm-Up Behind The Back Wrist Curl
12.Power Partials

Saturday (4 Sets: Set 1,2,3: 30 Reps. Set 4: 20 Reps)
1.Decline Dumbbell Bench Press
2.Decline Reverse Crunch
3.Hyperextensions
4.Dumbbell Upright Row
5.Close-Grip Front Lat Pull-Down
6.Incline Dumbbell Bench Press
7,Jackknive Sit-Up
8.Deadlift
9.Barbell Shrug
10.Wide-Grip Lat Pull-Down
11.Straight Barbell Bench Press
12.Gorilla Chin/Crunch
13.Weighted Sit-Ups
14.Decline Barbell Close-Grip Bench Press

Cardio:
Cardio is done 7 days a week 2x a day for the duration of 30 minutes or 2 miles at a pace of 4mph at the highest incline on a treadmill.

Off lifting days
I do the P90x Ab Ripper X program for 16 minutes along with:

Tuesday: 15 Perfect Push-Ups (Narrow, Standard, Wide) 45 Total
15: Pullups (Narrow on a bar and 15 with the Perfect Pull-Up) 30 Total
15 Ab straps (Sides, Standard, Lower Stomach) 45 Total

Thursday: 15 Push-Ups (Diamond or narrow, Standard, Wide) 45 Total
30 second Planks (Narrow, Standard, Wide)
15 Isometric Chest Presses (Low, Mid, High) 45 Total

Saturday: P90x Ab Ripper X

Sunday: 2, 30 minute cardio sessions




Typical Week:

Assuming the fact that I'm working Wed,Thurs, & Fri. (Daylight) 6am-6pm (Working days eating schedule a concern?(I.e types of food)

(I take Optimum nutrition Opti-Men Vitamins and Natures Bounty Fish Oil every day)

Monday- (Higher protein day)
Wake up and take supplements
Pre-Workout:
Cellucor C4-3 Servings
Betancourt Nutrition BCAA'S
30 mins of cardio
Then to lift usually takes between 1 1/2-2hrs
Post-Workout
Muscletech Nitro-Tech Hardcore (1 Serving)
Scivation Xtend (1 Serving)
Betancourt Nutrition Glutamine Chews (1 Serving)
30 mintues of cardio.

Tuesday- 30 minutes of cardio
P90x Ab Ripper X routine plus my other Tuesday excercises
30 more minutes of cardio

Wednsday- (Higher protein day)
4:00am- Wake up 30 minutes of cardio (empty stomach sometimes I have one serving of Glutamine High-C)
5:00am-Eat bowl of oatmeal
7:30am-Eat usually a granola bar
10:30am-Eat usually tuna or a healthy choice meal
1:00pm-Eat Almonds or another granola type bar
4:00pm-Eat protein bar
6:30pm- Pre-workout meal usually something small nothing specific?
Pre-Workout:
USP Labs Jack3d
Betancourt Nutrition BCAA'S
6:30pm-30 minutes of cardio
7:30-9:30pm- Wed lifting schedule
9:30pm- Post workout meal usually 1 serving of whey protein with water and one serving of casein protein with water.
Post-Workout
Scivation Xtend (1 Serving)
Betancourt Nutrition Glutamine Chews (1 Serving)

Thursday-
4:45am- wake up
5:00am-Eat bowl oatmeal
7:30am-Eat usually a granola bar
10:30am-Eat usually a healthy choice meal
1:30pm- Eat one of the food items listed
4:30pm- Eat usually a protein bar
6:30pm- Pre Workout meal- same as above
6:30pm-30 minutes of cardo
7:00pm- Ab Ripper X
9:00pm- Post Workout meal of casein protein with soy milk (1 Serving)

Friday- (Higher protein day)
4:00am- Wake up 30 minutes of cardio (empty stomach sometimes I have one serving of Glutamine High-C)
5:00am-Eat bowl of oatmeal
7:30am-Eat usually a granola bar
10:30am-Eat usually tuna
1:00pm-Eat usually musclemeds carnivor protein shot or something similar.
4:00pm-Eat protein bar
6:30pm- Pre-workout meal usually something small try to eat protein?
Pre-Workout:
Cellucor C4-3 Servings
Betancourt Nutrition BCAA'S
6:30pm-30 minutes of cardio
7:30-9:30pm- Friday lifting schedule
9:30pm- Post workout meal usually 1 serving of whey protein with water and one serving of casein protein with water.
Post-Workout
Scivation Xtend (1 Serving)
Betancourt Nutrition Glutamine Chews (1 Serving)


Saturday-
30 minutes of cardio
Saturday lifting schedule
P90x Ab Ripper X routine
30 more minutes of cardio

Sunday-
30 minutes of cardio
lengthy gap
30 more minutes of cardio

Summary:
Hello, my name is Ryan in a nutshell I want to get bigger, stronger, and leaner haha who doesn't right? Basically I'm looking for info & insight on a better workout routine, diet, and supplementation. Recently in the past few winter months I have packed on a good deal of body fat cheifly due to a high fat diet and very little physical activity. Although I have made the healthiest choce of my life by quitting smoking going 4 months strong. Before I started racking up weight I was on a successfull diet which caused me to have my intial big drop in weight and BF from 225lbs about 22%BF to 160 about 10-11%BF. But the problem with the diet was that it was only an intake of 1200 calories per day spaced out between 6 meals every 3 hours. This is currently what I'm doing now again to try to get back into shape but I know this isn't right I need a better balanced diet and more calories to build in sustain muscle. My work schedule is often hectic, I work swing shift 12 hr days 3 days on 3 days off daylight for 2 weeks then nights for 2 weeks but I always strive to meet my nutritional needs. I am a very dedicated and motivated person that seeks self-improvement. I'm writing this article in hopes that someone out there will have some positive information to give me which I'm sure a lot of you do. I've been going through trial and error the past few years while bodybuilding, some things have had success but nothing drastic and I always seem to hit a plataue, If anyone out there can help please don't hesitate to do so. I understand # 5 & 6 below can be expanded on a lot and they are very in-depth questions but please make suggestions. I know there is no magic pills, no easy way to get big it takes hard work and dedication and I'm prepared to do that. Below I will list some major questions or concerns I have with my current regiment and where I think improvment could be made. Thank you for your time

Ryan

Questions: (
1. What is a good meal to eat to start your day?
2.Better to run before resistance training or after? (Because Im doing both now)
3. What is a good meal for Pre- Workout?
4. What is a good Post-Workout Meal? (Besides protein of course
5. What should my intakes be (ie. calories, carbs, ect.) for someone that is specifically trying to lean out but still preserve or expand their mass?
6. Please review my excercises, foods, and supplements and throw in any suggestions you may have.
7.Any other suggestions on things I have missed (and I'm sure I missed plenty) are greatly appreciated.

Again thank you very much for all of your help,
Ryan

[Windex]

I just skimmed through this thread but Gbrice & Damien will be able to answer in depth all the questions you have. Some general information is you want your macro's (Carbs/Protein/Fat) to be approximately 40%/40%/20% but even 5-10% higher on protein compasred to carbs is fine. I noticed you have cliff bars and protein bars. Real food is almost always going to better than anything processed (Bars, Pre-bought yogurt cups w/ fruit, etc). Stuff like a Cliff Bar or Whey Protein Bar should be for emegency purposes only. Also, whole foods are strictly better than their imitations. For example, rolled oats/steel cut oats will always be better than any kind of hocus pocus Quaker product. You also want lean cuts of meat, like Boneless/Skinless Chicken, Ground Beef with 5% Fat or Less, Most fish, etc.

Questions:

1) This depends entirely on your day and if your working out in the morning/evening.
2) From what I've read and my own personal opinion, Fasted Cardio is the best, but running after lifting weights is perfectly acceptable. I would never do cardio before lifting weights because your going to expend all your energy. Cardio will always burn approximately the same amount of calories (say +/- 100, ASSUMING your doing the same kind of cardio each time), however, doing weights first lets you get more gains over time and thus put on more muscle. Muscle is the best tool for burning fat and therefore will be more beneficial in the long run.
3) A pre-workout meal should have slow-digesting complex carboyhydrates and protein.
4) Same as above, preferabbly whey protein though. Casein is great before bed because it's a slow digesting protein and can continue to fuel you when your asleep.
5) What is your TDEE AND BMR?
6) You have way too many supplements in my opinion. Supplements will only be as good as your dedication to your training and diet. Creatine doesn't build muscle, busting your ass off at the gym and eating clean does, creatine just gives you a little extra push after your muscle tears when you rebuild and grow. I personally would say just protein powder to start, which should typically be used for Pre/Post-Workout only. If you can be dedicated to a program and diet then get supplements otherwise your just wasting your money. I also think Jack3d and any kind of energy booster is a waste of money. But then again, I Have OVBS so I can't consume any caffeine-related product so I've just lived with it and adapted (Yeah, I can never drink alcohol or coffee or pop as long as I live, oh well).

I'll let the vets fill in all the blanks and further help you, but that should help get you started.

Read all the stickies at the top. I'm a biomed university student so I can easily further self-educate myself with all my textbooks, but the internet also has plenty of other resources to help answer questions as well.

[Windex]

Also, this my current diet which is an example of a clean cut diet (I Am cutting down all my BF, already dropped 5%, got another 15% to go, and I'm still maintaining +gaining muscle)

D I E T

Protein / Carbs / Fat / Total Calories:

Meal 1: 7:00am

2 Large Whole Egg 12/2/10/140
1/2 Cup Broccoli 1/3/0/15
1 Cup Green Beans 1/4/0/20
1 Glutamine Capsule
1 Multivitamin/Mineral

Total: 14/9/10/160

Meal 2: 10:00am

1 Cups Skim Milk 9/12/0/80
7 Oz Yam 3/35/0/150

Total: 12/47/0/230

Meal 3: 1:00pm

6 Oz Boneless Skinless Chicken Breast 36/0/0/160
2 Cups Skim Milk 18/24/0/160
1 Tbsp EVOO 0/0/5/45

Total: 54/24/12.5/415

Meal 4: 4:00pm

6 Oz 100% Lean Ground Beef 53/0/0/206
1/2 Cup Brown Rice: 8/68/3/320 [Should I find a better brown rice?]
1/2 Cup Tomato Sauce/Juice 2/5/0/30
1 Glutamine Capsule

Total: 63/73/17/556

Meal 5: 7:00pm (Pre-Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
5g of Creatine mixed into shake
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


Total: 74/55.5/9.2/566

8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

Meal 6: 9:30pm (Post Workout)

Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]


Total: 74/55.5/9.2/566

Meal 7: 11:00pm

1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

Total: 24/3/1/120

Grand Totals: 315 / 267 / 43.4 / 2065

WORKOUT REGIME

Monday – Chest + Calfs

5 sets dumbbell bench press
5 sets barbell incline bench press
5 sets dumbbell flys
3 sets pec deck
4 sets donkey calf raises
4 sets lying calf raises



Tuesday – Back + Abs + Obliques

5 sets Deadlifts
5 Sets Pull-Ups (Reps = Until Fail)
4 sets seated rows
4 sets wide grip lat pull-downs
3 sets T-bar rows
3 sets oblique crunches
3 Sets Incline Crunches
3 Sets Hanging Leg Raises

Wednesday – Biceps + Triceps

5 sets barbell curls
5 sets incline seated dumbbell curls
4 sets preacher curls
4 sets hammer curls
5 sets seated dumbbell extensions
4 sets close grip bench press
4 Sets Skullcrusher

THURSDAY – Quads + Hams + Calfs

5 sets squats
5 sets leg press
5 sets of leg extensions
5 sets lying hamstring curls
4 Sets Standing Calf Raises (12 Reps)


Friday – Shoulders + Abs + Obliques

5 sets dumbbell shoulder press
5 sets lateral delt raises
3 sets Sitting Row
3 sets front delt raises
3 sets rear delt face pulls
3 sets Knee Ups
3 sets oblique crunches

Saturday

Strictly Cardio - 45 Minutes.

Sunday - Day Off