[El Pelon]

Mon-chest&abbs and cardio for 30 min.
Tue-biceps&triceps and i do cardio for 30 min.
Wed-shoulders&traps and cardio for 30 min.
Thur-rest
Fri-BACK!!! cardio
Sat-legs and calves and cardio

7:30 am
6 egg whites and 1 whole egg with my protein powder(ProPepTide)

9:30 am
a protein bar with 2 sliced apples

12:30 pm
chicken breast with brown rice (or salads or any type of healthy food)

2:30 pm
sliced apples again with my protein bar

5:30 pm
chicken breast with brown rice again or any type of healthy food

i go workout at 6:30 pm

8:30 or 9 pm
3 tunas with 3 egg whites with it and my protein shake again

(i wannt cut and get lean as fastes as i could, is it ok what im doin)

[MikeNYY420]

Lifting schedule looks pretty good, but you really don't wanna have bis and tris the day after chest. The reason being the after you do a few sets of bench your triceps are getting good work and if you do triceps the day after you'll be overtraining. I'd say either have triceps on the same day as chest or switch arm day with leg day so legs and back aren't back to back.
As far as diet goes you'll need to have a post workout meal if you're not eating about 30 minutes to an hour after your losing some of the best time for nutrients like creatine, protein and carbs to build muscle. Make your last meal your post workout meal to be eaten right after a workout, but add some carbs, maybe a sandwich with whole grain bread. And right before bed have something like casein or cottage cheese if you are wanting to build muscle, but if cutting fat is more important than don't eat right before bed. Make sure to have a vitamin in the morning and get vegetables in you meals.
Everything else is good though.

[El Pelon]

yeah thanks i kinda thought that chest and tris thing was messed up, i did this today and im goin to put the following things 4 all the days

Today(monday)- chest,biceps&abbs - cardio
Tues- legs and calves -cardio
Wed-REST-do some cardio and abbs
Thur-triceps and shoulders-cardio
Friday-BACK!!! (wooo!) cardio

AND HERE IS ANOTHER QUESTION!?? what do i do on saturdays and sundays!????


oh and about the meals... i love my post workout meal its ... 2 tunas with 6 egg whites and 1 whole egg in it, then after that i eat just 1 t-spoon of PB and last but not least my protein shake!! i think thats good ?
and in the morning i do take my vitamins =) and 4 breakfast i eat the 6 egg whites with 1 whole egg and my protein shake ...

so everything is good rite !?? =)

[MikeNYY420]

That split looks good now, but since your doing so much during the week to make sure that you're not over training you should take either one or both of the weekend days off. You could do cardio on Sunday if you want to though. I think on Wednesday you should just rest and only do a little cardio if any. Move the abs to shoulder and triceps day.
For the diet you're getting a really good amount of protein, but don't forget to havfe some carbs even if you're cutting to build muscle. But like I said before it depends on your goals if you want to get stronger have a little more carbs. If you just want to get cut then add in some carbs post workout and that's all you need to add. You shouldn't eat fat right after a workout or first thign in the morning because fat is absorbs into your body too fast. I'm not sure the details, but I know you shouldn't eat do it. So I'd say move the peanut butter to pre workout for more energy.
Post workout meal's good though with all that protein.

[Kaboom]

man your diet isnt that great youre wasting your protein shakes when you drink it with your eggs or with your tuna.Youre mixing 2 protein sources and probably getting more than you need

[El Pelon]

dang so wat do u suggest me to do!?
just take my protein shake and blow off the eggs and tuna?

[chrispghmuscle]

Eat whole foods more often less shakes..

[Kaboom]

^cosign

stick with 6-10 egg whites in the morning save your4 shakes for pre and/or post workout
maybe when you dont have time to cook.

[El Pelon]

oh ok...

so i take my protein before workout and then after my workout right!? no more tuna as my post workout meal

[MikeNYY420]

So how many grams of protein are you getting post workout? And how long after your workout is the post workout meal? I like to try to get atleast 40-60 grams of protein after.

[El Pelon]

i get it like 30-45 min after working out and i get around 50g of protein after

[MikeNYY420]

Alright yeah, as far as I can see everything looks good. But see what everyone else thinks.