To expand on what Ross said...to warm up for squats you use squats. By the time you actually START lifting all your muslces should be somewhat warmed up and the joints lubricated, etc...leg extensions and curls will do nothing but pre-fatigue the muscles. Never look at "warming up" as "isolating". You body works as a whole so warm it up the way it works.

Forward knee travel likely has nothing much to do with anything.

And what do you mean by stretching before you wokout? Specifically?

For stretching my legs I do:

Step Stretch- Quads, hip
Side Lunge Stretch- Inner thigh, hip, calves
Inner Thigh Stretch- Inner thigh, hip
Hip and Trunk Stretch- Trunk, outer thigh and hip, glutes, lower back
Modified Hurdler Stretch- Hamstrings and lower back
Alternate Leg Stretch- Hamstrings, knee, hip, glutes
Lower Leg Stretch- Calves, soleus, and achilles tendon

I do each stretch 3 times and hold for 15-20 seconds.

You didn't want me to explain how do to all these, did you?

u should be doing that after you workout, not before....setting yourself up for a loss of strength and possibly injury.

Does my diet look good?

Well you're pre-workout doesn't look good. As pity said. Why not address that before going to diet. I mean, you did say the knee was a bother.

No, I didn't what you to explain how to do the stretches I wanted to see what you meant by stretching because lots of people will say stretching but actually be doing mobiltiy. In this case you seem to be doing a lot of static stretching and that is BAD for before lifting.

Whats wrong with my preworkout meal? Should I add some simple carbs and get rid of the whey and use whole food for protein? And add some EFA's?

And as far as stretching goes what should I do? Ballistic stretching can be dangerous. Should I passive stretch, PNF, active stretch?

I put this on here so it can get picked apart to make it as good as it can be. Thats why I list number for all my food. More info from my side means a better idea for you so theres minimal guessing. So please, criticism is very welcome :)

Maybe don't wait so long to eat before your workout , but it all depends on how you feel in the gym.I don't see anything wrong with whey and oats ( if that's all you can have ) I'm not sure about the sups.

I don't think Eric was talking about your pre workout meal . I think he meant your pre workout stretching.

Gotcha. Well this is just an idea of what my routine will be. I do usually eat an hour before lifting. But the rest of my meals I try to space 2 1/2 to 3 hours apart. Thats why they are listed like that. Sorry for the confusion. As for the stretching, is static stretching okay for after lifting?

try taking the citrull/alanine about a half hour before workout...not two hours :)

and on all the containers of cit mal i've ordered...a teaspoon is 3-4 g.