HELP NEEDED!!!

Hey guys looking for some advice from the pro's so here it goes.

I'm 21 years old 5ft11" 22% body fat and have been doing weights on and off at the home gym for a couple of years but really did not know nothing at all about diet or training techniques so got very limited results.
I have been going to a gym now for 10 months with the goal of adding muscle and dropping the bodyfat (although ive heard you cant really do both at the same time) my main motivation is to look good at the beach with a muscular athletic frame (towards the fitness model look).
In the 10 months I have gone from weighing around 88.2kg's (194lbs) to around 91kgs (200lbs) and have dropped a little bit of bodyfat but still no where near enough, i still have a fair around of fat around my waist, chest and buttocks.

My diet is somewhat around this:

6:30AM
8 eggwhites with protein shake and 3g glutamine (protein shake equals 60g protein 12 g carbs)
6 weetbix (this is an australian grain cereal) getting about 80g carbs here

9:30
180g tuna on 4 wholemeal slices of bread with 2 slices cheese and mayonaisse

12:00 wholemeal roll with chicken and salad, and protein shake with 60g protein 12g carbs

3:00 180g tuna banana

5:30 (preworkout) protein shake with 60g protein 12g carbs and 5g creatine, 3g glutamine

8:00 (post workout) same protein shake as above

8:30 dinner which is usually something around 3 sausages and vegies, or some chicken and salad (whatever my old lady has cooked but i try stear clear of the carbs)

9:30 Protein shake with 8 egg whites and another 60g's protein 12 g's carbs

The workouts:
I usually am going to the gym 5 days a week for around 2-2.5 hours a night
the different days are
Day 1 chest:
incline dumbell press 1 set of 10 warm up 50lbs then 3 sets 65-75lbs (each dumbell for all dumbell weights) depending on how im going
flat dumbell press 3 sets of 10 55lbs
decline machine press 3 sets of 8 175lbs
dumbell flyes 3 sets of 10 45lbs
cable crossover 4 sets of 45lbs each cable

Day 2 biceps/triceps:
Preacher close grip EZ bar curl 1 set of 10 warmup 45lbs followed by 3 sets of 8 55lbs
One arm standing dumbell preacher: 3 sets of 8 35lbs
Incline dumbell curl: 3 sets of 8-10 45lbs then sometimes drop set right down to 15lbs
21's: 3 sets 45lbs
tricep cable pushdown: 2 warm up sets around 100lbs then 3 sets of 8 130lbs
3 sets of superset 10 tricep dips followed by 8 reps dip machine 110lbs
rope cable pushdown and flair out at bottom: 3 sets of 110lbs then drop set all the way down to 10lbs

Day 3 legs:
Squats on smith machine: 2 warm up followed by 4 sets of 8 110lbs
3 Supersets of standing calf raise machine 10 reps 200lbs followed by 8 reps seated calf raise 110lbs
leg extensions 3 sets of 8 reps 65 85 110lbs
lying leg curls 4 sets of 8 45lbs

Day 4 shoulders:
seated dumbell shoulder press 2 warm up sets 45lbs and then 3 sets of 10 55lbs
laying incline front barbell raise: 3 sets of 10 45lbs 1 set 40lbs
seated bent over side lateral raises 3 sets of 10, 15lbs
standing lateral raises 3 sets of 10, 15lbs
shrugs using machine 3 sets of 8 220lbs

Day 5 back and lats
Lat pulldown 1 warm up set then 3 sets of 10, 85, 100, 110lbs
straight arm lat cable pulldown: 3 sets 110lbs then drop set down to 35lbs
bent over smith machine row: 3 sets 55lbs then drop set down to 20lbs
Seated cable rows: 3 sets of 8 85, 110, 135lbs
one arm dumbell row: 3 sets of 10 45lbs
deadlift: 3 sets of 10 150lbs

With every workout i have also done either abs or 10 minutes high intensity cardio

What do you guys think, i could really do with some advice from you guys as I dont think ive got as good results as i should have. I go 5 days a week becuase when i go only a few days a week my muscles arent hard and i feel soft and and flabby in a lot of areas. Every workout I aim to go until im absolutely stuffed and hurting. I dont feel like im overtraining but that im not training each muscle enough. I'd really appreciate any help you guys could give me im willing to put in a lot of hard work but dont know which way to go, whats doing too much, too little. ive also been worried that if i do too cardio every night and drop down my carbs that i'll just get smaller (less muscle) and still look around same % bodyfat.
I really do want to drop my bodyfat but maintain my muscle. Alot of the time when doing the exercises ive been trying to go a bit heavier than what is above, at the expense of form is it more important to have perfect form than go super heavy as i always hear lift big to get big
I really would appreciate anyones input thanks guys

first thing i noticed right away was the quantities of protein you have in one session. even my body size can only consume/digest/absorb around 50g of protein at one time. you seem to have 60g or more in each sitting. more protein than that is pointless and will go straight through your body having no effect.

also i would limit having tuna to ONCE a week.

2nd thing ive noticed is that you have a hell of a lot of shakes. aim to get all your protein from food (1g of protein per lb of mass) and then wat ever you cant eat subtitute with your shake. i only have 25g pre workout and 50g post. the rest i get from food.

save the banana you have before your workout and have it with your post workout shake for an insulin boost.

thats your nutrition. not much of an expert on training other than my own im afraid. hoped this helped

19
230lbs
6ft 5"
chest 49"
arms 18"
bf: 13%
bench 264lbs

ORIGINAL: dr j
I even found one site asserting that eating soy makes people gay. psaw.

Your not going to like my advice but I am going to give it anyway, I am 95% sure if you follow it you will drop the rest of your unwanted body fat.

Drop the split, especially if you are looking to maximize your efforts in the gym, and burn as much fat as possible. Full body training 3 -4 days a week.

Buy "the New Rules of Lifting" http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383.

Do the fat loss routines. DO them as outlined, and adhere strictly to the rest times. Maximum 4 days a week, and done in under an hour.

You don't need to train for 2 1/2 hours, it actually will be counter productive.

i promise you if you do these routines as outlined at the highest wweight you can use with good form, you will need the off days, you will not miss the "pump" you are used to you wiill be totally spent.

Get your diet in line...

Calculate your dietary requirements eat some where between 300- 500 calories under. You can keep it at maintenance calories, but your progress will continue to be very slow (that is ok, but you seem dissatisfied with things as they are, so this is how to make a more rapid adjustment).

On your other 3 training days do high intensity cardio, but you need to keep upping the time spent. as your body grows accustomed to your training you need to increase the intensity. In weightlifting, we add weight, in cardio we add time.

Its best to get your workout done in about an hour because after an hour your just beating your body up unnecessarily. I used to be at the gym for hours at a time. I still am but my lifts are only an hour then Ill take a class or do sprint training.

Sprint training or HIIT is 30 seconds of fast paced (sprint) and then a minute of jogging then sprint again. Helps to cut keeping the muscle but losing the fat. Its been working well for me. I would definatley suggest it. Warm up for 5 min then do 15 minutes of it. Total time 20 min.

I agree with thehardway too. A full body routine 3-4 days a week is where its at. Ive been doing it for about 4 months now and the results are unbelieveable. Also I bought a Maximum Fitness Magazine and it had great workouts outlined really well in it. My routine is actually very similar to the routines in the magazine ha. lets me know I might be doing something right. check it out. Best 5 bucks I ever spent.

Sometimes you just gotta go out there and get it done, You know.. Give Er