I am currently about 190 lbs, 5'10" 28 year-old male. I am active in the gym 4 times a week, however my cardio is lacking. I am looking for advice in putting together both a diet and exercise plan to follow. I am always doing the research online to come up with my own routines for both dieting and exercising, but I seem to never be able to figure out what works best for me. I end up finding myself in the gym just working out random body parts. As for my eating, I tend to eat pretty clean, but cheat from time to time as well. I also don't understand the protein/carb/fat split that a lot of people talk about.

Could someone please help me to come up with both a meal plan and exercise routine to follow?

Here is a sample of one day of dieting for me:

Meal #1
1 packet Oatmeal
3 egg whites, 1 whoel egg

Meal #2
Protein Shake
1 handful of peanuts

Meal #3
1 chicken breast
3 steamed broccoli florets
1/2 bag brown minute rice

Meal #4
Protein Shake
1 handful of peanuts

Meal #5
Ground turkey
asparacus
rice

Meal#6
Protein Shake

Sorry, I never really measured out my food. I am trying to start doing that now. Thank you for any help that can be provided.

Jaymac,
You are in the right place to get all of this info. At the BI homepage www.bodybuildingworld.com there are 15 years of No Nonsense Magazine articles that address issues of supplementation, training, and nutrition. Look for an article by Brandon Bass, he is about your size and age and gives a complete breakdown about his diet, training, and supplementation. Make sure to stick with any diet/training program at least six weeks to see if you're really getting results.
You can get great information at the top of the discussion board in the FAQ section about training and nutrition.
Also, make sure to sign up to receive a free two year subscription to the No Nonsense Magazine www.beverlypublications.com/signup/.
CR

CR,

Thanks for the reply. I just got done reading through the Brandon Bass article and it is very interesting. Is there a good place to learn more about the protein/carb/fat split? The difference between Brandon and I is he is a body builder and works as a personal trainer and I am neither. I sit behind a desk all day as well, which makes it a little tougher for me. I am however in the gym 4 days a week with very little direction, but Brandon's article will help a lot with training.

The FAQ section at the top of the Discussion Board is a great place for sample diet and training information. To read more about macronutrient breakdowns use the "Search Beverly" tool in the yellow bar at the top of the main page for EZ Dieting. This is the template upon which most Beverly International programs are designed. You can design your own using this article.
Keep in mind that the articles in the NNM are there because they work for anyone. Personal trainer or not, you can achieve results following the programs in the magazine.
CR

Great! Thanks for you help CR.