muscle gains my program and fat.

Hi, new to the forum, seeking help on training and will be using this site alot more in the future to come,

I have been training on and off since i was 16 so thats about 3 and a half years, recently i have been training for around 4 months straight 4- 6 days a week on average around 5...

But more recently i have been bang on 6 days for the last 2 weeks.

my program is as follows:

3 Muscle groups per day

Day1
short warmup cardio
Stretches
Chest (1st always)
triceps
Shoulders

Day2
short warmup cardio
Stretches
Upper back (lat pulls and rows)
Lower back
Abs (i train abs like every other muscle i believe they are fast twitch so they should be treated like a normal muscle)

day3
short warmup cardio
Stretches
Biceps
quads and hams
Calfs

I then take a break day and reapeat this process but i try to vary how i exercise each muscle group and i try to use dumbbells whenever i can, i also use cables.

I also do a short cardio warmdown.

I know my program is not perfect and it works out i think at around 6 days a week or just under. im finding ive gained a bit of a belly from the protien im taking (powerbar protien from the gym) 34grams per serving.

I would say i have a mesomorphic/endomorphic type body. (more mesomorphic though approx 90%)

I want to get rid of this excess fat on my belly, it really is quite annoying, i also want to cut down my fat levels because i dont want to look bulked i want to look ripped!

my stats:

weight: 88kg or 194 pounds
Bench: 100kg or 220 pounds
squats (dont do them i use leg curls as i have weak knees due to a condition called osgood schlatter disease)
curling both 70kg or 154 pounds on hams and quads.
Calfs i use a bar over shoulders on hydraulic 100kg or 220 pounds

my aim is to bench 150kg or 330 for my 1 rep max.

how can i gain the muscle i want and keep the fat low so i still look cut, i hate looking bulked which i slightly do at the moment. i seem to have quite dense muscle as there are guys alot bigger than me barely doing the weight i can do or less, i would like alot more mass on my chest.

Please any tips? the main one is fat reduction, obviously i know the basics.

Many thanks to all.

Anybody going to give me some help here?

I have Osgood Schlatters too, I squat quite often.  Look into the program called "starting strength", you will be much better off.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

If you've been training 3 years consistently you'd probably do good with something like DC or Max-OT.

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