I am 24 years old. I weigh 190 lbs at 5'11". I train 5 or 6 days a week. Mon- chest and 35-45 mins cardio. Tues- back with 35-45 min cardio. Wed- just abs and 35-45 min cardio, cause I lift a lot at work that day. Thurs- shoulders and trap with the 35-45 min cardio session. Friday- legs (quads, hams, and calves) and 35-45 min cardio. Sat- bis and tris with 35-45 min cardio. It will change up some depending on my work schedule. I have been eating pretty healthy and lean. But sometimes I will slip and eat bad (maybe like once a week I will have fast food). But for the most part my meals will consist of, meal1- 2 packets of instant brown sugar oatmeal and a protein shake. Meal2- boiled chicken breast (6oz) with 1 cup steamed mixed veggies. Meal3- 1 cup mixed fruit and a banana. Meal4- boiled chicken breast (6oz) with 1 cup steamed mixed veggies. Meal5- is whatever I'm eating for dinner at my house, which will usually be like a veggie, protein, salad, glass of milk, and just a small amount of carbs. Meal6- just a protein shake after the gym, since I usually hit the gym later in the day. I try and keep my workouts intense and lift as heavy as possible. Cardio consist of treadmill or stair stepper in my target heart rate zone. So I'm just looking to keep my strength and get as ripped as possible. I want to be able to see all my abs and become more vascular. So basically look like the bodybuilders do when they step on stage.