ADVICE/ANALYSIS of DIET AND LIFT ROUTINE

[orangeandblue13]

Hey guys, I need a little guidance with my routine and my diet. I was heavy into lifting and dieting about a year ago, and have fell out of it somewhat. I've decided to start up again and would like to know if my diet and exercise routine are up to par, seeing as I feel like I'm not having the same results I did the first time around.

Here's an example of a typical day's menu:

meal 1:
whey protein shake
banana
2 oz of oatmeal

meal 2:
24 g of whole wheat carb (bread, rice, pasta, etc)
lean protein (chicken, tuna, etc)

meal 3 (post workout):
whey shake
fruit

meal 4:
lean protein (chicken, fish, etc)
veggie (zucchini, mushrooms, salad, etc)

in between I have either almonds or celery with peanut butter etc.

I was working out four days a week, isolating each muscle group per day.
M: bis/tris
T: chest
Th: back/shoulders
F: legs

I'm open to all critique, just let me know.

[terracotta]

Weight, height, goals?

[orangeandblue13]

138 lbs, 5'6, i have a naturally muscular build and want to lean out some and build good muscle, not tone. i do four exercises for each muscle group and have been doing 3 sets of 12 for each exercise of moderate weight. im wondering if i should do lower reps and higher weight to change it up but i just dont know.

[terracotta]

Yeah, I'd definitely suggest lower reps and higher weight to build. You might be interested in Bill Starr's Linear 5x5 (it is the weightlifting program I am doing atm) - http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

I'd also log your foods in a program like www.nutridiary.com for 1-2 weeks to see what your calories and macros are at. It would be helpful to know those before giving diet specific advice.

Feel free to check out around my website www.hotnfit.com and send me PMs if you have questions about the stuff there.