Newbie routine help

Hi there
 
Im new to strengthtraining and nutrition etc and just wanted to know a few thing i can't quite get my head around.
 
My current routine ive been doing for a week consisits of
 
Mondays- an hour strengthtraining upper body
 
Tuesday- an hour strengthtraining lower body
 
Wednesday-an hour Strengthtraining upper body
 
Thursday-an hour strengthtraining lower body
 
Friday-an hour strength training upper body
 
Saturday - an hour strength training lower body
 
Sunday-Just general cardio run, rugby, go for a surf?
Monday-friday with 3 days of intense cardio for 30minutes
 
 
 
My calerie intake is around about 2000caleries
 
Im 23, 6foot and 170pounds looking to put on about 10 pounds of muscle and keep loosing fat etc
 
I just wanted to know if anyone out there could recommend any nutrition information about
 
How much/ what to eat before strength workout, and after the strength training workout 
 
And what to have before and after cardio workouts so i wont loose any muscle keep building and keep loosing the body fat, im at around 10% but want to get down to around 5% or 6%
 
Any help or tips would be awesome.
 
Chris

What i really wanna know also the amount of carbs/protein i should be be taking in roughly based on my training routine etc. I mainly wanna just build muscle/ after cardio replace what i lost so i don't loose muscle and get my Body Weight % down

if ur new to bodybuilding, try the starting strength routine. its a good program, it'll tell you what exercises to do on what days.

regarding nutrition, go to the nutrition section of the forum. 2000 calories definately isnt enough to put on muscle, but u'll need to use the calrioe calculator etc to work out exactly what you need.

also, it is difficult to lose fat AND gain muscle at the same time. its possible yes, but whats more likely to happen is that u wont see the results that u want and get frustrated. u just have to stop worryin about body fat for a while and eat and train hard. u'll can put on about 1lb of muscle per week. u'll prob put on a little fat with it too. when u have bulked up as u wanted, then u go on a "cut", this is where u attempt to lose the fat but keep the muscle.

did i answer all ur questions?

After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 

Firstly your working out 6 times a week, and doing lots of cardio, and at 2000 calories per day you will soon become anorexic with that kind of routine, plus end up overtraining in no time.

Cut your volume right down, go for a 3 or 4 day split and focus on heavy compound movements. Know this now; you cannot loose fat and gain muscle at the same time (with some minor exceptions if your just starting out) Up your calories aswell, im not sure what your bodyfat is but at 170lbs @ 6ft your probably fairly slim so perhaps going for around 3000 calories a day to start with should be good, see how your doing after a few weeks, keep track of your weight.