Roughly my 3rd week into my cutting program (I'm still developing/learning what needs to be done).

Stats:
Age: 28
Sex: Male
Height: 5'10"
Weight: 233lbs (current) 248lbs (start)
BF%: ~31%

I'm not on a set schedule now so my weight/cario/meal times vary somewhat, but a rough guide would be:

Cardio-- 6 days per week (~10am-11am). 45mins mountain biking (7-8 miles).

Weight routine ~8pm-9pm (for now I only have dumbbells, bench is on order):

Monday--Lunges, Dumbbell Squats, Stiff legged deadlift, Dumbbell Calf-raises, Bent-over rows, Dumbbell side bends (abs).

Tuesday--Dumbbell curls, Shrugs, Dumbbell Tricep Extension, Front dumbbell raise, side lateral raise, standing press.

Wednesday--Lunges, Dumbbell Squats, Stiff legged deadlift, Dumbbell Calf-raises, Bent-over rows, Dumbbell side bends (abs).

Thursday--Dumbbell curls, Shrugs, Dumbbell Tricep Extension, Front dumbbell raise, side lateral raise, standing press.

Friday--Lunges, Dumbbell Squats, Stiff legged deadlift, Dumbbell Calf-raises, Bent-over rows, Dumbbell side bends (abs).

Saturday--Dumbbell curls, Shrugs, Dumbbell Tricep Extension, Front dumbbell raise, side lateral raise, standing press.

Sunday--rest day

Diet:

Still working on getting it down. I'm having a bit of a difficult time spacing meals (but I typically have 4-5 "meals" per day). Also, my caloric intake is still too low (~1800-2000). I'm working on increasing the amount of cal. but so far have been unsuccessful (i'm just not hungry). I'm doing pretty well at keeping the 40/40/20 macro-ratio--I supplement with Nitrean (2 scoops twice per day), fish oil caps, glucosamine/chondoiton/msm, and a multi-vitamin.

I appreciate any and all suggestions!! :D

I don't like your weight training routine. Too many exercises, too much volume, I think. If you can do squats, deadlifts, and lunges all on the same day, 3 times each week, then I don't think you are going heavy enough. Some advanced lifters won't even include squats and deadlifts in the same cycle. For other things, like the side lateral raises, the front dumbbell raises, the curls, the triceps extensions, and the side bends, I really don't think you need any of that. That is detail stuff.

Do your squats and deadlifts, keep your standing press and your bent-over rows, and go hard and heavy on those exercises (once or twice a week). Maybe find a pull-up bar (I would never use a program that didn't include them) and some parallel bars for dips. You might also learn a one-arm snatch or clean.

Everything else sounds good. It sounds like you know what you should be doing for nutrition. Pushing yourself real hard on the compound lifts should fix your problem of not being hungry as you build more muscle tissue.

Tim

O.K. lets start :

A. Eat MORE, with 6 times a week of cardio + lifting You are
expanding tons of energy. I started at nearly the same weight
as you did and ate those 1800-2000 calories/day.
result = slow weight loss and long plateau at some point.
Now days I am cutting FASTER on 2400 Cals/day on average (cycling them though).

B. Training - Too much isolated exercises, You need to build the
base before you are going to fine tune the little things.
You upper body day is wasted. Base you upperbody day on
Chins/pullups/pulldowns/rows/Bench pressing/dips/shrugs
I don't really think you need direct biceps/triceps work
if you will be doing chinups and dips/chest benching.
Drop the front shoulder raises as they get worked in any pressing
movment. You can keep the lateral raises if you wish as they don't
get much work normally.

For example an upperbody day.

Dips
Dumbell Benchpress (incline if you want to target shoulders more)
Pulldown or pullups and/or chins
A rowing movment (feel free to change it once in a while)
Shrugs

You lower body day looks better. Depending on your workout intensity
You may want to alternate lunges/Squats and not do them both on same day. See how you feel. I don't think there should be a problem
with Stiff legs deadlift as its not a full deadlift and should not be working your quads that much. You can add the lateral raises
to the lower body day if u like. Maybe add some rear delts work
as well (will save you imbalances in the future) but its not the most urget thing atm.

Good luck.

Shahar.

I'd definitely add dips and benchpress, maybe bent-over lat raises for posterior delts.

I think you'd do as well, maybe better, with just 4 days of weight training. Maybe take Weds and Thurs off from weight training.

What about some straight-legged crunches, reverse crunches, straight-leg raises, russian twists sort of stuff for core?

Thanks for the suggestions. It appears I'm somewhat limited by my equipment (or lackthereof). I'll try to work on more compound exercises and less isolation exercises. Oh, I'll try and eat more as well ;)