Thread: Mo here, help with my Exercise and Diet Regiment

Hey Guys my name is Moe, and I'm looking for some helpful advice on my exercise and diet lifestyle (I know i have come to the right forum). Currently I’m 5'10, i would like to be 180lbs of lean muscle, i would like to get rid of 15lbs of flab!


My current regiment:
Wake Up (7am)
Workout

1) Abdominal workout
- 3 sets of Abs Crunches at 20-25-25
- 3 sets of Leg Raises at 10-11-13 reps
- 3 sets of Stability Ball Crunches 20-25-30 reps
- 3 sets of Bicycle Crunches 20-25-30

(Immediately after)
- HIT for 20 minutes (this sure beat 'jogging/walking for 40 minutes)
- done on my Treadmill.

2) At 5pm I do a weightlifting workout (30 minutes) of heavy weights and low reps.
A Second HIT at 5pm

My Diet (5 smaller meals every 2-3 hours)

For Breakfast
- 2 breads
- 1 whole egg and 1 white
- Green Tea
(16 grams of protein)

Protein Shake
Protien Shake (27 grams of protein and 2 grams of Carbs)


Meal 3
- Lean ground chicken Burger (30 grams of protein)
- Cellery and 1/2 a green pepper.
- 2 waters

Meal 4
- Protien Shake (27 grams of protein and 2 grams of Carbs)

Meal 5
- Turkey Sandwhich (includes Lettuce, olives, mustard and 1/2 spoon of low fat mayo! 1 Breads)
- A fruit cup
- (20 grams of protein)



I have a few questions
1) Can i get rid of fat and gain muscle at the same time?
2) How much protein should i be taking in?
3) How is my diet? (Do I need to eat more fruit and veggies?)
4) Is running and abs exercises on an empty stomach effective at melting fat? ( seems like it )
5) What Abdominal exercises should I be doing, am I doing enough sets/reps?
(I really need to get rid of the fat around my obliques)
6) How many calories should I be eating?


Thanks guys - the help is appreciated!