help me get this right!!!!!!!!!!!!

I am about 225lbs and i havent been able to get cut the way i want i need help with a diet and a rutine to cut fat but keep my bulk. Any help would be very apriciated. also supplement advice would be helpfull.

Monday & Thursday
flat bench(Heavy)-4 sets 6-8
DB incline- 4 sets 10
Decline- 4 sets 10
Chest flys-4 sets 15
Curls-5 sets 8

Tuesday & Friday
Lat pull downs- 4 sets8
Seated row- 4 sets 8
delt raises(front to side)- 4 sets16
shrugs- 4 sets 10
tricep extensions- 4 sets 8-10

Wednessday
I do whatever i feel like for lowerbody and abs need a routine for both please help

Max OT
There's a program you can download from this link- It's a long read, but worth it. I know the program's geared more towards bulking- But you can still follow it while on a cutting diet. The routine itself works great, I've had a lot of success with it, and I think you might benefit from working everything only once a week like this program recommends. There's a great leg and ab routine if nothing else.
As far as training for cutting, a lot of people here seem to be having success with Guerilla Cardio- I'm not cutting at the moment, so I'm not really the guy to answer that question.
Good luck!

could someone please help me set up a diet program all the ones i have been reading are either to complicated or to expensive for me at the moment a simple diet for fat loss as well a muscle building would be perfect

ORIGINAL: cgman

could someone please help me set up a diet program all the ones i have been reading are either to complicated or to expensive for me at the moment a simple diet for fat loss as well a muscle building would be perfect

I'm not trying to offend here but from reading your posts, the feeling that I get is that you want someone to do the work for you. If I'm mistaken then I appologize.

My recommendation would be to get the eBook Burn The Fat, Feed The Muscle, it will give you all the guidelines you need to set up your own diet plan. I would also calculate the coloric intake that you would need to sustain your current bodymass, DJDuhon has posted some awesome info on how to do that here:
http://www.discussbodybuilding.com/Calculate_Expenditure%3A_A_starting_point_for_all_diets/m_6526/tm.htm

It all boils down to the 3 Big Ones: Fats, Carbs & Protiens and getting the proper amounts in the proper ratio.

Paul

A friend helps you move, a true friend helps you move bodies.

i dont want some one to do the work for me at all i have been reserching for about 3 months and i still feel a little uninformed or confused on how to set a up a decent rutine for myself. i am still trying to understand the carb cycling but if some one had a more simple routine like exactly what foods to eat or what have you, that has worked for them and others i would like to see it so i can compare.

i am still trying to understand the carb cycling

That's way more advanced.

If you are a beginner.. forget that. Just start understanding basic nutrition and working out, hitting the major muscle groups and avoiding overtraining.

If you start off too fast, you will just see there is so much info.

Get on a nice slow track.. do it for a year or two and then adjust as you need.

Carb cycling is not something that you'll get.. until you have a grasp on some basic fundamentals.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com