I was hoping to get some comments/criticism/whatever on my workout regime, nutrition, supplementation to properly acheive my goals. If this is too long a read please answer the questions I have towards the bottom. History: I have been lifting weights for a couple years on and off but have now recently (~3 months ago) started dedicating more time and energy to my acheive my goals. Goals: I hope to enter a competition next year. I wish to avoid using anabolic steroids or NGH to get where I want. But as of right now I want to prove to myself I can shed the bodyfat I have accumulated over the previous years of bad diet and relaxed "bulking". I am focusing on cutting while keeping as much (or building more if possible) muscle. But I would say I rank losing BF % the most, keeping/building lean muscle runner up. Workout: I go to the gym 5 days a week and lift for no more than ~50 minutes. Much of my mindset and exercises are derived from AST sports science "Max-OT" philosophy, but not all. I train different muscle groups with compound exercises of generally 2-3 sets of intense weight. I shoot for ~6-8 (varies on the exercise) reps and finish my last rep close to failure. If I get past the certain number, I bump up the weight. Cardio: Not till the past couple of months have I gotten serious about cardio but as for now I am doing it 3x a week, after my workout. I either use the treadmill or elliptical and go for an intense ~20-25 minute session in which I burn ~350 cal. I have read a bit about fat-burn HR and HIT philosophies but until I learn more I am sticking with this intense short-period cardio. Diet: Although I have not measured my maintenence calorie intake, I have cut back significantly on my daily intake and bumped the nutritional value of the foods that I eat. I don't have a log but I can't remember the last time I ate a hamburger, drank a coke, or had a piece of cake. Things often found in my diet are: low-sugar cereals, fruits, gronola bars, salmon, tuna, rice, lots of water, and I drink a fruit-smoothie every night. I try and eat 6 small meals a day but probably lean towards 4 mediocore ones. Supplementation: I think I could use some work here, but i'll leave that to you guys. Each morning and evening with meals I take 1 multivitamin, 1 flax seed oil capsule, 1 "lean green" (green tea extract) pill. I use the "bracketing" method, directly before AND after each workout I have 1 scoop (24g protein) of "AST VP2 Whey Isolate" w/ milk. I add 5mg of "GNC Creatine Monohydrate" to both shakes depending on the day. In a 3 day on 3 day off cycle, I consume ~25g of creatine throughout the day. Questions: Originally I was having a couple VP2 protein shakes a day to boost protein intake but it hurt my wallet (that stuff is rather expensive). I asked about it and was told it was a quick absorption protein so I should only really use it before and after workouts and to just consume more protein rich foods throughout the day. But I am not eating as much as I hoped, should I be taking slow-absorption protein in the morning and before bed to aid recovery through the day and night? If so, what brands do you recommend. I have heard a bit about "refeeds" to speed up the metabolism in which I consume 1/3 more calories than my diet allows every 7-10 days. Anyone have any good experience with this or know where I can get more info? I have been taking a Centrum Multivitamin twice a day but am running low, what brand should I purchase next? I have never taken glutamine, should I start or no? Please critique my pics! What areas would you focus on more, and what exercises would you use? EDIT: Had trouble with pics but here are two I took today.