lol thank you dec11, I mean someone had to say it right?

As far as the diet and training go I am currently consuming 4600 cals a day @ proper macro levels. So I think I have that down. As well I beleive my training is pretty solid, giving it hard at the gym.
Mon chest and biceps and abs
Tues Quads and hamstrings
Wed cardio and abs
Thursday SHoulder and triceps
Friday back, calves, and abs
Saturday cardio
Sunday rest

I know that is not very detailed but thats a brief overview of diet and training.