Bodybuilding.net - Bodybuilding Forum

Backround - I am 5ft 9", 34 years old and weigh 12st 1lb (169lb) and boxed for 18 years. I have done weights on and off over the years and am now retired from the boxing and wanting to do some serious weights. My ideal build is not too bulky but more a trim figure with a flat stomach and six pack, no fat around stomach area and well built and ripped upper body. I also want to continue improving my CV fitness which has not been too bad generally. I am currently not too bad but finding it hard at the moment to shift that last stubborn bit of fat around the waistline. Waist is 32 - 33" but does not really taper in and although six pack exists it is not taut as much as I would like and it is still too "loose" around my lower abdominals. (I have always struggled with my weight in fairness but now want it perfect)

I ripped the bicep tendon off my right arm last July while boxing and had it surgically reattached and have been training with weights and cardio since my recovery was complete in October. I watch my diet, take supplements and am very dedicated to this.

This is my routine -
Weight Training - Always late afternoon
Monday and Thursday
75 Degree Incline Press
Flat Dumbbell Press
Incline Flyes
One Arm Rows
Two Arm Rows
Pullovers
Dumbbell Curl
Incline Curls
Overhead Tri Extensions
Lying Triceps Extensions
All for 3 sets, 12 reps (last set fail at 10)

Tuesday and Friday
Military Press
Barbell Upright Rows
Bent Over Lateral Raises
Squats
Leg Extensions
Stiff Legged Dead-lifts
Leg Curls
Calf Raises
Again 3 sets of 12 (fail at 10 on last set)

Cardio - Before work, early morning.
Monday, Wednesday and Friday - 5 mile run at steady pace, heart rate at 155 average. Using a Garmin Forerunner for anaylise.

Diet
Normal eating example day
8am - Bran Flakes with skimmed milk with a thermobol
10.30 - Promax Diet Meal bar and thermobol
1pm - Chicken Ceasar salad and Thermobol
3.30pm - Promax Diet Shake and a banana
Post training - Promax shake
5.30/6pm - Chicken or Pork Chop or Steak or Fish with Ceasar salad or some vegetables
Plus I normally have a piece of fruit in the evening if hungry. Plus during the day a couple cups of coffee and 2 - 3 litres of water.

I have been struggling lately with the cardio (running) as my legs (quads) are quite fatigued so have stuck to the weights, no sessions missed but have not been doing my cardio 100% due to fatigue in the legs. This I need to addresss through a better weight routine which has legs only working one day, preferably Friday I think as it will give a couple days to recover before I do the next cardio on Monday morning.

Please help fellas, I am very studious and am not in bad shape but really want an awesome, ripped, low fat percentage build.

Thank you in advance.