I wanna get ripped, but I have no experience

Ok, I started working out for about a total of maybe 12 weeks, put some decent mass on, then I stopped working out for a month, not much muscle loss, but a lot of fat gain.
 
500 cals below maintenance for me is 178g carbs, 78g fats, and about 215g protein a day. (I currently weigh 170 pounds)
Bkfst: 4 large eggs, 1 oatmeal packet in milk
Snack 1: Granola bar or protein bar
Meal 2: Roast beef sandwich and turkey sandwich
Preworkout: A fruit or about 26g of some fast digesting carb
Postworkout: 1 1/2 scoops of whey (about 36g protein) 2 cans of tuna (30g protein each) or some grilled chicken instead of tuna
Before I sleep: 1 can of tuna
 
Monday:
Flat BB Bench press 4x7-9
Incline DB Press 3x7
Squats 4x7-9
Lateral lifts 3x6-8
Military Press 3x7
Shrugs 3 sets to failure
3 sets of 21s
Cable Rows 3x8
calf raises 3x8
Tricep rope pulldown 3x16 superset w/ overhead pulldown
Forearms (Got a rlly good workout?)
Abs(I need somethin to help bring out a six pack as I cut)
 
Wednesday:
Decline DB press 3x9
Deadlifts 3x8
Leg extension 3x8
leg curls 3x7
calf raises 3x8
rear delt raises 3x9
Front raises 3x8
Lat pulldown 3x8
Concentration curls 5 sets of 8 positives, and 5 sets of 8 negatives
Skull Crushers 3x8
Abs(I need a good routine plz)
 
Friday:
Incilne BB press 3x8
Weighted Hyperextensions 3x9
Squats 3x9
calf raises 3x8
Upright rows 3x7
Front raises 2x9
Lateral Raises 3x9
Seated Cable rows 3x9
EZ bar curls 3x9
Incline supinated curls 3x9
Rope pulldowns supersetted overhead pulldown 3x16
Dips 3 sets to failure
Forearms (Need a good workout for mass)
Abs (plz, I rlly want a six pack!!!)
 
Also, Im tryin to do hiit on off days, but its slow prgress (I can barely do four minutes where its 30 sec run 30 sec jog)

I think HIIT is 30 secs sprint and 1 min jog.
Also you don't need that much protein if your eating below maintenance at 170lb
And the workouts look really long and probably contributing to you only being able to do 4 mins of cardio next day. Theres tonnes of simple routines in this forum so just take a look for some with good reviews;

• http://www.discussbodybuilding.com/Please-Critique-So-I-Can-Start-Working-m427043.aspx

Something like this is good.

Make sure u get the workouts in about an hour timeslot. Do the HIIT on the off days with abs. Also I think the body can only digest about 25g of protein an hour or in a meal or something like that. You might just be wasteing the protein. Look it up but Im pretty sure Ive got it right haha.

Otherwise I have a very similar routine and Its really been working well for me so I would definatley keep up the same lifting routine. Its hard to get it all done within an hour but its pretty important and you can definatley do it.

I ususally do about 2 sets for each excercise sometimes 3 and if Im really pumping then 4. But My routine calls for only 2 sets of each exercise. It makes getting it all done in an hour much easier.

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

HIIT for beginners would be:
4-5 minute warm-up jog, followed by intervals of 15:45 (15 second sprint, 45 second jog)

You can do it on bikes, rowers, skipping rope, not just with running.

Now I didn't read the whole thread but only saw HIIT mentioned so I thought I'd clear up that much on what you should and shouldn't be doing to begin with in terms of High Intensity Interval Training (HIIT).

Give Er


Make sure u get the workouts in about an hour timeslot. Do the HIIT on the off days with abs. Also I think the body can only digest about 25g of protein an hour or in a meal or something like that. You might just be wasteing the protein. Look it up but Im pretty sure Ive got it right haha.

Otherwise I have a very similar routine and Its really been working well for me so I would definatley keep up the same lifting routine. Its hard to get it all done within an hour but its pretty important and you can definatley do it.

I ususally do about 2 sets for each excercise sometimes 3 and if Im really pumping then 4. But My routine calls for only 2 sets of each exercise. It makes getting it all done in an hour much easier.

Is that true?

No it's a load of crap.

Your body digests however much it needs to and keeps the rest of it present in the system until it needs to be used (for a number of bodily processes) or disposed of. But there is nothing that says 'ALL HUMAN BODIES CAN ONLY DIGEST X AMOUNT OF PROTEIN PER HOUR' whoever claimed that should be shot.

Varies person to person, you probably wouldn't need more than 30g protein per meal though depending on your body, 'cept a bit more at breakfast. Just keep your intake in a specific balance with other macronutrients appropriately (carbs and fats).

To the original poster, you should fuel yourself with protein and complex carbs pre-workout bro.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

It is true that on average, although it varies person to person, the estimated amount of protein ones body is able to digest and use is 50g in a 2 hour period. May be more for some or less for others but that is a fact.

V,
    You're the Clipart Photoshop GOD!

 

bar or protein bar

Wyrms


No it's a load of crap.

Your body digests however much it needs to and keeps the rest of it present in the system until it needs to be used (for a number of bodily processes) or disposed of. But there is nothing that says 'ALL HUMAN BODIES CAN ONLY DIGEST X AMOUNT OF PROTEIN PER HOUR' whoever claimed that should be shot.

 
glad u mentioned that the body disposes of protein.. bc for some reason there's this belief that the body can hold onto protein and store it.  but.. that is false.  whatever the body doesn't use it gets rid of thru excretory processes.  (fecal, and urine "proteinuria".)
 
hence the reason for 4-6 smaller meals, spaced 2-3 hours apart with a decent protein/carb/fat ratio.

My name is FOX.... and I approve this message.

Now that I am ding a high proteing diet, I take the smelliest shi*s, is that because my stomach is not accustomed to it?
I eat no more than Meal 1 30g, Meal 2 22g, Meal 3 15g, Meal 4 35g, Meal 5 45g, Meal 6 20g
(Protein)