New to the forums, I want to get it RIGHT - I DID MY RESEARCH...

Hi everyone,
 
As we all might at some point found ourselves lost in what everyone (trainers, athletes, etc) tells you, like everyone knew what they are talking about while contradicting with each other and themselves. I am trying to get my training/diet right but I am going crazy askingand asking alays turning up with something different.
 
I will try to sum up my history and what do I do.
 
History
Im 22 years old, height 6'0, weight 150lbs and I am somewhat fit and cut, but not big. I have been training on and off for ~3 years and been getting more serious the last year.
 
Diet
Following reccomendation I was eating the following:
9AM: High Carbs brekfast of whole wheat toasts and juice.
11AM: EAS branded Protein bar with a yogurt rich in carbs and proteins.
1PM: High Carbs meal with pasta.
4PM: Protein Bar and Protein Shake.
6PM (Pre Workout): BCAA from GNC 3 tablets, egg whites, orange juice, banana.
During Workout: Gatorade wit Creatine Monohydrate.
8PM (Post Workout): BCAA 3 tablets (recommened 6 daily)
9PM: High protein dinner, (chiken, beef, or fish with salad) - I was supposedly eliminating carbs after gym wich i found out is bad, right?
12PM: Protein Shake
Lots of water
I try to maintain fats low by reccommendation, which i have read here it is not good, since I am kind of slim I will never bulk up wihout enough fat, correct? I cannot differentiate good fats from bad fats.
I Drink alcohol once a week now only, which was greatly decreased lately to feel better and get fitter.
 
Training
I traing 4-5 times a week broken down the following way:
Every exsercise I do it the following way:12-10-8-6 increasing the weight each time, finishing with the most i can handle.
Mon:
5 Chest exc: Bench Press/Inclined Press/Declined Press/Butterfly in the Machine with the arms wide open/Crossover with bands
3 Abs excersices which vary
Tue:
5 Shoulder exc: Soulder Press/Side Dumbell Press/Front Dumbell Press/Reverse Flies/Dumbell Shrug
4 Biceps exc: Machine Preacher Curls/Dumbell Alternate Curls/Hammer Curls/Concentrating Curls
Wed:
3 Legs exc (which I never do and I NEED to do, I know)
3 Abs Excersices which vary
Thur:
5 Back Exc: Pullups/Lat Pulldown/Seated Pully Rows/Underhand Cable Pulldowns/Wide Grip Pulldowns Behind the Neck
3 Triceps exc: Cable Tricep extension/Cable Overhead extension/Standing Bentover one arm extension
Fri:
Repeat Chest
3 Abs Exc
 
I run 20-25 mins before going to the gym. After gym just walk home 5 mins.
Play soccer once a week.
To give you an idea of my strength I can press bench ~190 lbs, I can do 4 series of 10 reps pullups, lift 145 on Machine Preacher Curls, I do 50 Cable tricp extension, Shoulder press 100lbs.
 
GOALS
I want to gain weight but not loose defintion at the same time.
From what I read some of my mistakes are the following (please correct me if wrong):
I am overtraining.
I am eating few carbs and fats.
Too much cardio?
 
I have read a lot and talked to a lot of people but I am never satisfied with the answer because of contradictions. Any inputs would be greatly apreciated, I accept any critics on what I do, I know there are many, thats what I am here for.
 
Thanks in advance, Alan 

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CONCLUSIONS IM GETTING OUT OF THE FORUMS Please advise if misunderstood by me.
 
1. I need to start taking legs seriously ASAP.
2. I need to watch caloric intake sice it may be too low (I will use fitday).
3. I should take multivitamins.
4. I have to take 1 week of every 3 months of training.
5. I cant do always the same excersices, I need to vary either in the exsercise, or the intensity.
6. Less cardio before (7 mins), More after (7 mins).
7. Active stretching only before excersice (which i also did passive).
 
 

Nepok



GOALS
I want to gain weight but not loose defintion at the same time.
From what I read some of my mistakes are the following (please correct me if wrong):
I am overtraining.
I am eating few carbs and fats.
Too much cardio?

My amateur opinion:

I wouldn't say you are overtraining, but I think you have too many isolation exercises when you are wanting to add bulk.  Stick mainly to the bid compound lifts: deadlift, squat (a must), bench press, overhead press, weighted pull-ups/chins, weighted dips, rows, etc.  Those hit practially every muscle even the bis and tris.  Look for a 3 day full body routine like Starting Strength.

To little food altogether I think.  Sign up for free at www.fitday.com and enter everything you are esting for a few days and see exactly where you are at.  I am guessing from looking at that list you are waaaay low on calories.  I am 5-10 160# and eat at least 4000 calories (when I am motivated!), and I consider myself twig skinny!  And you do want carbs after your workout.

Good fats are a must too, things like peanut butter, olive oil, fish oil and/or flax oil, etc. 

I would cut out a great deal of cardio too.  I do none, and wish I could do less! 

Good reads:

http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx

and

http://www.discussbodybuilding.com/How-Many-Calories-Do-You-Need-Calorie-Calculators-Includes-Quick-Spreadsheet-Too-m45013.aspx

and

http://www.discussbodybuilding.com/Stop-fking-around-and-lift-like-you-mean-it-m127347.aspx

Thanks for the input Robert, I am adding what I think would be good for me to my first post.

I am not sure about training only 3 times a week though.

Is eating fats reccomended at any time or only during the day so it is stored as energy for when u train?