Does my routine need any tweaking?

[Windex]

Stats:

Age = 19
Weight = ~191 lbs
Height = 5"9
Current BF = ~18%
Goal = ~9% BF, "Ripped Physique" (A ssmaller version of Zyzz / Narcissus)

DISCLAIMER: I also do 30 minutes of cardio Monday-Friday AFTER Lifting.

Current Routine:

Monday – Chest + Calfs

5 sets dumbbell bench press
5 sets barbell incline bench press
5 sets dumbbell flys
3 sets pec deck
3 sets cable cross-overs
3 sets seated calf raises
3 sets donkey calf raises
3 sets lying calf raises



Tuesday – Back + Abs + Obliques

5 sets Deadlifts
5 Sets Pull-Ups (Reps = Until Fail)
4 sets seated high rows
4 sets wide grip lat pull-downs
3 sets T-bar rows
5 sets roman chair crunches
4 sets cable crunches
3 sets oblique crunches

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 rope pull-downs

THURSDAY – Quads + Hams + Calfs

5 sets squats
5 sets leg press
5 sets of leg extensions
5 sets lying hamstring curls
5 sets seated calf raises
1 set stair stepping

Friday – Shoulders + Abs + Obliques

5 sets dumbbell shoulder press
5 sets lateral delt raises
3 sets up-right rows
3 sets front delt raises
3 sets rear delt face pulls
3 sets weighted knee ups
3 sets decline twisting oblique crunches

Saturday

Strictly Cardio - 45 Minutes.

Sunday

Day Off.

[redz]

Your diet is going to play a huge part of getting bf down. That and a ton of cardio.

[Windex]

Your diet is going to play a huge part of getting bf down. That and a ton of cardio.

Affirmative, for reference, my diet:

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
2 Tbsp EVOO 0/0/10/90

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 / 2565