I'm a 6'1 206 lbs 24 year old male, with around 24% body fat. I have been seriously lifting weight since april. I'm looking for any imput on my diet and workout routine. Workout: Chest/Tri's 2 sets each of flat, incline, and decline DB bench press 3 sets of machine flys 2 sets tricep extension 2 sets of tricep pulldown 2 sets of skullcrushers Half hour on eliptical, keeping heart rate 160-180 Back/Biceps 2 sets of DB curls 3 sets of preacher curls 3 sets of machine row 2 sets of low row 3 sets of shrugs 2 sets of dumbell rows Half hour on eliptical, keeping heart rate 160-180 Shoulders/Legs 3 sets of Shoulder press 3 sets of lateral raise 3 sets of forward raise 3 sets of vertical rows 3 sets of inverted leg press 3 sets of squats 3 sets of leg extension 3 sets of leg curls 3 sets of seated calf raise Half hour on eliptical, keeping heart rate 160-180 I do this routine 2 days on 1 day off Diet Breakfast 7:30 am 1 whole egg, 4 whites 2 slices of wheat toast Snack 10:30 am Piece of fruit or carrots Lunch 12:30 pm Usually sometype of sandwhich such a peanut butter, or a can of tuna. Sometimes a salad instead of a sandwhich. Snack 3:00 pm Fruit or carrots Pre workout meal 5:00 pm 2 scoop protein shake Post workout meal 6:15 - 6:30 pm 2 scoop protein shake Dinner 8:00 - 8:30 8 oz chicken breast or salmon 2 cups of veggies 1/2 rice I generally try and keep around 2000 calories a day and 120 - 150 grams of protein. I also might start taking caffiene pills but was wondering when it would be best to take them. Any suggestions would be appreciated. Thanks.