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Hi.

I'm 5'8" and weigh 190 pounds. I've worked out since august 2008 and I have lots of muscle mass.

I work out 5 times a week. My goal is to first lose some weigh until the summer and then bulk up to the winter.

This is my workout routine when I'm at the gym:

T-bar row 3x8 (3 set 8 reps)
Bent over rows 3x8
DB Bench press 3x8
DB flyes 3x8
Military press 3x8
Side raises 3x8
Seated alternate bicep curl 3x8
Skullcrushers 3x8
20 min treadmill - 3 km
Squats 3x8
Deadlifts 3x8
Sit ups 3x10-15

I do leg excersises after I enter the treadmill because I usually have pain in my legs and get tired easily if I do them before I start running.

What do you guys think of my routine? Any criticism is welcome. Are there any excersises I should remove and some better ones I should add? I'd appreciate it if you would set up a better routine if you think that's necessary.

Another question: I drink 4 glasses of milk when I come home from the gym (that's 40g of protein, 10g in each glass. It's also 600 (!) calories). I burn 300 calories at the treadmill. That means I'm in 300 calories plus after I've been drinking 4 glasses of milk. Will drinking 4 glasses of milk make me gain weight? As said earlier, my goal is to lose weight firstly. Should I drink less milk or stop it completely and switch over to water instead?

Thanks for answers!

I should add that I'm working out my whole body, and not doing splits. This works best for me and I like this the most.

You do that all in one day?!?!

IW

5 days a week with that routine? You are heading for a quick burn out. I would do that 3 times a week and then the other two days do a much lighter routine, or just take the days off.

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The 600 cal post workout is a pretty small piece of the puzzle. Your overall diet or big picture is going to give you your calorie surplus of deficit. I would guess these guys would have to see your whole diet to make suggestions. If you can do that whole workout five times a week you are either overtraining like crazy or not working to capacity at all. We need some more detail.