My Training and diet all you need to know but would like a little help

19yrs old, I started out at 285lbs at 6'1 at the beggining of summer 2008. And today I am at 220 lbs still at 6'1 with 18% bodyfat. I lost 65lbs over 2 and a half months over may june and july. and have seemed to plateu ever since but im getting a little cut but not by much. I am taking N.O. xplode before training and nitirx (4 tablets, 3 times a day) also creatine monohydrate after workout and before bed.
 
My workout-
Monday-Bicepts- tricepts- back-shoulders- cardio
Tuesday-pulling exercises- pecs-abs-cardio
Wednesday-same as monday-cardio
Thursday-same as tuesday with leg exercises-cardio
Friday-same as monday-cardio
Saturday-same as tuesday with leg exercises-cardio
Sunday- no training but play flag football
 
My cardio increases by 2 minutes a week. i started off at 8 minutes a day after my workout and increased it by 2 minutes a day every week  im up to 22 minutes of cardio a day which is running i also eat around 1800 calories a day
 
My goal is to be big and cut which is everyones dream but im the kinda person that will do anything to reach my goals
 
I would prefer help from people who have been extremely big like i once was because its totally different that skinny people bulking than it is lean people cutting
 
I would also like sample routines and sets from you guys and also sample cheaper everyday food menus for 4-5 meals a day with an 1800 calorie restriction.
 
Please critique without bs for me taking my supplements
 
My maxes are as followed no bs either
Squat- 720x1-working on state record for my weight
Bench- 350x1
Clean- 550x1
 
I am at the point to where i can see my veins but there not bulging if i can get them out by cutting fat you will see me in future competitions which is another goal.  

You are strong as an ox but my god that is a terrible split.  You say you work your back on mondays and tuesdays you do pulling exercises.  Pretty much every back exercise is a pulling exercise so you are in a sense working your back every day.  You should probably have a rest day somewhere in the middle of the week. wednesday would be good. 

Since you seem experienced with the weights I would rather see you doing a push/pull hitting all muscle groups twice a week. 

something like this:

monday-push
tuesday-pull
wed-off
thursday-same as monday
friday-same as tuesday
sat and sun-off

push
------
flat bench 6-10r, 3-5 sets
incline bench 6-10r, 3 sets
db or bb shoulder press 6-10r, 3-4 sets
cgbp or rgbp 8-12r, 2-3 sets
any other shoulder or tri isos you wana do

Pull
-------
deadlift, 3-5r (or heavy singles), 3-5 sets
squat 6-10r, 3-5 sets
sldl or good ams 8-12r, 2-3 sets
hip/groin work, 8-12r, 2-3 sets
bb row 6-10r, 2-3 sets
chins or pullups
calves
any quad, hammy, or bicep isos you wanna do

I won't give you crap bout the supps but IMO if you want a pre-workout boost drink some coffee or buy some caffeine pills. 

For a guy your size 1800 calories is completely too low whether you are dieting or not.  Especially with all that cardio, you WILL hit a wall and your body is not going to drop any more fat.  Clean your diet up, eat 5-6 meals a day and take in at least 3000 calories.  Don't let cardio be your cover up for a sh!tty diet.

Great work so far but fix that diet and you will see even better results.

my goal is just to get rid of the fat and keep my size i have tried to research this out the ying yang but i cant find anything on it im afraid if i go through cutting i will lose muscle. but adding that many calories im also afraid of adding more fat.

my body is different than most peoples for someone my size and lifting that much my football coach in high school actually asked me if i were on roids and i wasnt.

i just cant find anything on these foums of anyone that is like me at all because i kept all my strength and muscles size from where i lost all that fat and had the muscle underneath.

i guess my concern is how do i rid away the fat without losing muscle but also still gain muscle even in the littlest forms

Bro you  need to eat more.  People don't gain fat by eating too much, they gain fat when they eat crap and have poor timing for their meals.  You are eating about as much as a tap dancer right now.  As long as you eat clean foods, not junk, you won't put on fat and you can still maintain or even gain some muscle.  Eating 5-6 meals a day serves the purpose of jump starting your metabolism.  Your are giving your body a steady stream of food and it will keep burning it because it knows that you will eat again soon.  When you only eat 3 times a day, after each meal your body doesn't know when it will get more nutrients again so it will often store what it has just in case. 

Do a little research on carb cycling.  by varying the amount of carbs you take in you can actually trick your body into thinking that you are taking in mass amounts of food each day while you are actually eating less.  So in a sense your metabolism will be working at a high rate while eating less, it is a great way to burn fat. 

Try a schedule like this:

Monday- low carb, push
Tuesday- refeed (high carb), pull
Wednesday- zero carbs, no workout
Thursday- low carb, push
Friday- refeed (high carb), pull
Sat and sun- low or zero carbs, no workout

So as an example, on Tuesday you will be taking in high amounts of carbs according to the diagram (notice how I put your refeed days on the most intense workout day),  your metabolism is now going to adjust itself to burn more because of the higher amounts in carbs and calories, once you get to the next day, Wednesday, your metabolism will still be in an overhauling state due to what you ate the day before, the thing is though you will be eating zero carbs and not workout out, but still reaping the benefits of an increased metabolism.  This is the only way possible to burn significant amounts of fat while gaining muscle.  This is a much slower process than doing a bulk followed by a cut but it can still yield some great results. 

Don't be afraid to eat, food isn't bad, crap food is bad.  Somebody can eat 4-5000 cals a day and not gain weight while another person could eat all fast food for 2000 calories and bloat up like the michelin man.  Think quality not quantity.

Thanks man i have researched how to do this and there is nothing people say that you cannot burn fat and build muscle at the same time but i can tell results of this because ive accidentally been doing this because of the holiday. when i wasnt eating as low as i was before the holidays i did feel bloated but since the holidays are aroud we have alot of food consisting of fruits veggies and a bunch of meat and i actually feel better and have lost about 2 lbs. thanks alot for this i really needed to find something like this because i tried a 2 week keto run and felt like crap. but thanks again and keep up the good work yourself.

No prob bro, definitely a good call droppin that keto diet, it's a good way to lose muscle.

Chalky Palms
You are strong as an ox but my god that is a terrible split. 

I couldn't agree more.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Chalky Palms


You are strong as an ox but my god that is a terrible split. 

sorry but this made me laugh

"if you like animals with cages, then you must be gay"

Just had a check back.

That is some good advice listed above by Chalk.  Good advice when it comes to the eating, as well.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant