I'll start off with a little bit of history on myself to help you guys understand a little bit more about me. I'm 20 yrs old currently 195 lb 6' tall. All throughout my life I have been very active / competitive up until graduation from high school. I was in football, baseball, and basketball. When I graduated I soon noticed that I would be without activity and decided to take it upon myself to workout 3 days a week. Well, me being almost completely ignorant of how to properly do this I just sort of threw myself in the gym doing random things and mostly focusing on running on the tredmill to try to shed some weight. This worked very good at first then I hit a plateau and seemed like I wasn't getting any progress...so I stopped.

About 2 months went by and I decided to start again only this time 5 days a week and long distance running. Basically a lot of cardio and very minimal lifting. This again dropped the weight I had put on over those 2 months off and about 10 more LB but then again I was stuck at a plateau. I started at 235 after high school and I am now 195. I probably dropped about 10 lb in lean muscle but the rest being fat.

So here I am I did A LOT of reading the past week on this board and through this I have compiled what I believe to be a good nutrition plan and workout regimen. Post your critiques and thoughts please. Don't be overly gentle

Nutrition
Breakfest - 2 whole eggs and 2 egg whites scrambled / or 1 bowl of quaker oatmeal with cinnamon and/or sugar free fat free pancake syrup mixed in.
Lunch - Healthy choice meal or a Turkey Sandwhich on whole grain bread and pretzels or veggies
Pre-workout nutrition - 1 Serving ISOPURE Natures Best Protein powder mixed with 1% milk (switching to skim milk after this gallon is gone)
Post Workout nutrition - 1 Serving ISOPURE Natures Best Protein Powder mixed with 1% milk (switchign to skim milk after this gallon is gone)
Dinner - Grilled Chicken breast (George Foreman Grilled), Fresh Veggies, and Rice
Before Sleep - 1 Serving ISOPURE Natures Best Protein Powder mixed with 1% milk (switchign to skim milk after this gallon is gone)

That is what I did today and I am a college student so depending on my time of class the order in which I eat the above may change slightly, but not too much.

Also if you have any food suggestions let me hear it - I am quite a picky eater but I do need some more variety. Thanks.

I am also trying out a supplement called Anadrox - I've done a little research on it on these forums as well as some scholarly articles and havn't really found A LOT of information, but noticed about a 50% success rate with people having first hand experience. Currently I try to take it about 1 - 2 hrs before I workout (4 tablets). Please suggest if I should continue doing this or try a different time?

Training

Sunday:
REST
Monday:
Quads/Hams
Squats(4 sets)
Leg press (3)
Leg extensions (3)
Dumb bell lunge (3)
Cardio- 25 minutes elliptical
Tuesday:
Chest/Abs
Flat Bench (4)
Incline Dumbell (3)
Hip Flexor (3)
Decline Bench(3)
Cardio- 15 minutes IBUR following THIS setup
Wednesday:
Back/Biceps
Seated Row(3)
Pulldowns (3)
Barbell Row (3)
Hammer Curls (3)
Cardio- 15 minutes IBUR following THIS setup
Thursday:
Shoulders
Seated Press (4)
Dumbell Lateral Raise (3)
Dumbell Seated Real Lateral Raise (3)
Shrugs (3)
Cardio- 15 minutes IBUR following THIS setup
Friday:
Triceps/Abs
Closed Grip Bench (3)
Skullcrushers (3)
Crunch (3)
Twisting Crunch(3)
Cardio- 15 minutes IBUR following THIS setup
Saturday:
REST

Last, but not least, here are some pictures of me - I'm sorry for the crappy quality, I will get better ones and edit this post shortly.





Also - Sorry I don't have measurements right now either I will edit the post when I get some shortly.

Thanks for any and all constructive criticism