That's actually not far from what I've been doing myself. My workout routine has been a 3 or 4 day split, with hypertrophy rep ranges. I've varied it a bit, but most recently it's been "push, pull, legs and miscellaneous". The "miscellaneous" day has abs plus the "small" exercises I could peel off from the other days most easily (specifically, shrugs, calves, abs and forearms.) The legs day I honestly just devote all my energy to doing squats and dead-lifts with as much intensity as possible. It's the shortest routine, but the most exhausting.
For cardio, I'd been doing 20-40 minutes of medium intensity after lifting weights. A couple weeks ago, I switched that to just 5 minutes or so of light intensity cardio (for cooldown), and started doing HIIT on the mornings of my off days. I wish I had been doing that all along, as I can't even believe how much that's improved my cardiovascular conditioning in just two weeks. It is brutal though.
My diet has been anywhere 20-30% of calories from fat, trying for 180 grams of protein, and the remainder from carbs, with as little sugar as possible. About 2400-2600 calories total. The carbs are from whole grain stuff - whole grain cold cereals (e.g. shredded wheat), 100% whole grain bread, etc. I can only stand so much brown rice, so I do have white rice, but it's always very long grain rice like basmati, which is almost as low GI as brown rice. I do let myself have small portions of fruit with meals, but only those that have lots of pectin (soluble fiber) and not many calories. Raspberries, clementines, apples, etc. I'm not very good about my veggies, I hate them. I don't drink much milk* because it has so much sugar, plus I'm mildly lactose intolerant, so I have to take lactase if I'm having more than a glass or so. I do eat low-fat cottage cheese and sometimes plain low-fat yogurt. And I love cheese, so I have small portions (so long as I don't break my fat budget with them). Protein is from turkey, chicken, very lean beef, tuna, talapia and unsweetened soy milk (Silk, all other brands of soy milk are completely undrinkable). If I'm cooking the meat myself, it's fried up in a little light olive oil. I've got a healthy Sloppy Joe recipe I've been working on that I'll probably post here when I get it refined.
My pre-workout nutrition has been 50 grams of ON whey (about two scoops, but I always go by weight) about 30 minutes before the workout, then 5 grams BCAAs immediately before, then 5 more grams after the post-workout cardio, then a full regular meal 30-60 minutes after that. I don't really take whey at other times. I've been taking creatine monohydrate, 5 grams daily. I just have it in the morning with breakfast and my multivitamin.
And I have one or two cheats a week. Usually a bunch of pizza or a beer or two.
I gotta tell you brihead, I still can't get over how much different the two of us look considering how close our height and weight is. I hope I can pack on some of that upper body mass you have.
* I don't have ideological reasons, or conspiracy laden reasons for not drinking milk. I like milk. It just has a ton of sugar.
<message edited by jheft on Thursday, December 20, 2007 9:56 AM>