Hahah, word, nc!! Onions and yoghurt?! Hurl, much?!
I'm not too clear on your goals, so I will leave somebody else to look at your diet, buttttttttt as for your training?? Hmmm. It's pretty weak, dude.
**I can't put this in quotes, cause my keyboard blows goat, but it's from your post!!
**
**Sunday Chest+tricep+calfs+abbs
Monday Back+Bicep+abbs
Tuesday Legs+abbs
Wednesday Shoulders+calfs+abbs
Thursday 1 hour jog/walk in the street
Friday OFF
Saturday 1 hour jog/walk in the street**
Don't freakin' work the abs everyday. I'm sick of people talking about how the abs can be worked everyday. They are just like any muscle group, and they need to be stimulated and allowed time to recover. Furthermore, as "visible abs" is your main goal, you should know that you cannot spot reduce.
You might benefit more from a full body workout, 3 times a week, but, if you must isolate muscle groups,
Day 1=chest, triceps, abs,
Day 2=cardio,
Day 3=legs, calves,
Day 4=cardio,
Day 5=back, biceps, abs, shoulders,
Day 6=cardio,
Day 7=rest,
This isn't an ideal workout, but I'm not sure if you're willing to change it to accomodate full body workouts. Keep in mind, too, the shoulders and calves are relatively small muscle groups, as they are stabilizing muscles, and they don't need a day to themselves. They should be added on at the end of a workout, after they've done their job helping out the larger muscle groups.
Your meal groups sound weird. Have you read the stickies?? You don't need milk and juice in a postworkout shake, imho. That sounds freakin' nasty, too!! Ew!! Don't you wanna hurl when you finish it??
Edit=you might also consider reorganizing your workouts so that you work legs on your very last day of training, before your rest day. If you're working your legs hard enough, doing cardio the next day would make you sick to your tummy.
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