diet + routine needs some help

[jalwesty]

Current:
Age: 22
Height: 6'0
Weight: 190lbs
Target Goal: 215-220lbs with less than 12 percent body fat.


Here is my current routine :
5:30 AM - Wake Up (No Xplode/Nitrix Pills/BCAA Pills/MultiVitamin)
6:00 AM - Gym (Normal Workout)
7:30 AM - Cell Mass (Post Workout)
8:00 AM - First Meal & Protein Shake (Usually just Oatmeal)
11:00 AM - Nitrix Pills/BCAA Pills
12:00 PM - Second Meal & Protein Bar
3:00 PM - Third Meal
5:30 PM - Nitrix Pills
6:00 PM - Fourth Meal
7:00 PM - Protein Shake
8:00 PM - 15-20 Min Cardio/30-40 Min Ab Workout
9:00 PM - Cell Mass
10:00 PM - Fifth Meal & Protein Shake


Workout Routine:
Monday: 2-2.5 Mile Cardio Biceps/Shoulders/Traps Abs
Tuesday: 1.5-2 Mile Cardio Triceps/Chest/Back Abs
Wednesday : 2-2.5 Mile Cardio Biceps/Shoulders/Traps/Forearms Abs
Thursday: 1.5-2 Mile Cardio Tricep/Chest/Back Abs
Friday: 2-2.5 Mile Cardio Bicep/Shoulders/Traps Abs

I try for very lite cardio and my protein intake is about 1.5 grams per lb. Any advice would be greatly appreciated. Thanks alot.

[MartyMcFly]

Move your cardio and workout around. Do cardio on an empty stomach and lift after you have been eating. After you lift take your pwo shake don't wait so long take it with your cellmass. Up your protein intake also. You don't need all that cardio anyway if you are bulking. If you are overweight cut first and then bulk.Why all the ab work. Abs are muscles too. You wouldn't bench everyday. Wait, I just reread your routine and it looks like you almost are. You will end up overtraining very soon on your routine. Do everything once a week maybe twice. You know you also have legs too. Don't forget about them they are just as important. You will never gain weight without them and if you happen to you will look funny as hell. There is more but I am tired of typing.

[MartyMcFly]

I know some may disagree but you should get rid of that bsn bs and get some flax oil and maybe some glutamine. Just get regular creatine and some carbs it will be alot cheaper. That creatine will also put a lot of water on you and the gains are shitty and stop when you stop taking it and the water recedes. Post you diet in that forum and they will help you better. List what you eat for your meals also not just the supplements.

[jalwesty]

Word...well thing is I play soccer and my legs get a pretty good workout from that. I am going to start doing my leg exercises though. So I might just end up cutting my cardio completely out. The only area that I see pretty much any kind of fat is around the lower stomach. That's why I've been killing myself on abs everyday, I was advised by a trainer that you are able to do abs everyday, but guess they might be wrong. Cell Mass has to be taken immediately after workout and on empty stomach, no food or protein shake within an 45 mins to 1 hour. Otherwise, you will feel like total crap. Next week I'm going to try a different workout routine, one I found on bodybuilding.com and see how it works out. If anyone has a good one for me....definitely give me a shout.

[jalwesty]

1st Meal - Oatmeal and Protein Shake
2nd Meal - Pasta and Chicken\Chicken Breast and Rice + Protein Bar or Small Shake
3rd Meal - Chicken Breast\Tuna+Salad
About 6pm: Protein Shake
4th Meal - Steak\Chicken + Side Dish
5th Meal - Steak\Chicken + Side or Salad + Protein Shake

I know I'm probably hitting about 280-300 grams of Protein a day.

[MartyMcFly]

Your trainer is a moron. Fire him. You can workout any muscle all the time but it won't be good. If he is suggesting that doing the ab workout will help you lose fat from your stomach he should not be trusted at all. YOU CANNOT SPOT REDUCE. The only way that abs could do that is if you did them long enough at the right intensity so it became a cardio workout. That would suck doing crunches for 45 mins for cardio and it still would not get rid of fat just there. Do them max twice a week like everything else. Post the diet in the diet forum they will help you better than me. After you work out you need your protein within about 15 min. Don't put the cell mass over that. Those gains will be nothing in compared to quality gains from protein. After you work out take 50g protein/ 100g Dextrose and buy some cheap creatine powder and throw it in there if you have to do creatine. BSN is just selling you some expensive sugar.