Search:

Already said but moderation is the key. You can eat what you like but control the portion size.

Cals in vs. Cals out.

Trap bar db squat/deadlift is one of the best exercise. A combo of squat and deadlift with more core work.

Jumprope is great as a warm-up but you can also use it to burn extra cals after your WO if you're cutting. It's a great cardio exercise.

No one is better than another. It all depends on the intensity you put into your training.
Treadmill, bike, elliptical, rowing machine...Choose what you prefer and give 100% of yourself.

Btw, if...

No one is better than the other. It depends on what you put into your training.

Back squat is more a glute/core qnd overall strenght exercise.
Front squat emphasizes more on the quads.

Do both of them, you can alternate each workout or so. They are two great lifts you can't...

Dips, Pull ups, chin ups, close grip bench press.

Meal timing means nothing for most of us. You're body doesn't work on a 24H schedule.
I wouldn't run on a empty stomach since I wouldn't have as much energy as if I eat before then burn less cals. ...

To flavour it add a banana, some cinnamon, nutmeg, honey, peanut butter or some coffee ground.
I usually add a frozen banana and some cinnamon. Taste great imo.

http://i585.photobucket.com/albums/ss292/jeclavad/SmallThumbnail.jpg

Basics:
1. eat ~ 1g of protein/lb of lean body mass (from sources like, chicken, beef, fish, eggs, protein powder, milk, yogurth,...)
2. eat at least ~0.5/lb of body weight of healthy fats (fatty...

Well I recognize, it was not good looking but tasted great with some applesauce.
I didn't add flour. Maybe the ratio pumpkin:cream cheese was not the right one.

Didn't post in a while so here are some recent meals:

http://i585.photobucket.com/albums/ss292/jeclavad/M074.jpg
Stuffed eggplants

http://i585.photobucket.com/albums/ss292/jeclavad/M087.jpg...

Just one question: Do you ever eat veggies or fruits? If not, why?

Green tea is a diuretic. The more you drink it the more you go to the bathroom. Could be waterweight.
But there is also a theory saying that green tea can boost matabolism and can help burning more...

As promised:

Day 1: squat/leg press, (neck) bench press, military press, bent over row/1 arm row, chins
optionnal: 1 isolation ex for tric's, calf work

Day 2: rack pull, dips, pull up, upright...

Sorry for the late reply. I don't have time to post a template now but I will do it tomorrow.
Your example is a good start but include leg work as well.

Alternative to squat: trap bar squat with bb or db (if you can) or leg press
alternative to deadlift: trap bar squat, rack pull, good morning would work too but will not have the same impact than...

DBs without ay doubt.

You will loose all the stabilization/core work with the Smith machine.

No squat, no deadlift, no olympic lift, no chin/pull up, no dips...

Read the stickies
Choose a proven routine.
Lift hard, eat enough, sleep well, repeat.