Opps don't know what happened there!!
Anyhoo....
workout as follows...
Day 1 Chest and Back
Incline Press
Flys
Cable Cross overs
Bench Press

Lat Pull Downs (wide grip and close reverse)
Seated Row
Bent Rows

Day2 Hamstrings
Deadlifts
Leg Curls
Lunges

Shoulders
Overhead Press
3 Laterals
Upright rows
shrugs

Day 3
Tris and Bis
Preacher curls
21's
dumbell curl

Lying tri extensions
Overhead extensions
dips
Rope extensions

Day 4
Legs

Leg Press
Squats
Extensions
Ham curls

Calves

Usually do 8-10 reps 3 sets of each and then 30-40 mins of cardio after weights.

My diet is pretty shitty! Usually I eat some cereal in the am Peanut Butter w/jam for lunch (with soy bread) maybe a yogurt (not low fat) and for dinner usually chicken and something!! Try not to eat too many carbs at dinner!! Definetly need to tweak the diet!!! More protein and better food choices!!

Any suggestions welcome!!!