Who wants to be my online trainer or help me out?

[bumpngrind]

Hey,

I need help! I currently started training a few weeks ago. I was training 3 days a week a few years ago and then my wife had a baby and so I quit for a few years to focus on him (he has developmental issues and we have lots of doctor appointments). My diet slowly slipped as I played pool and poker and started to drink up to 8 Smirnoff Ice an evening and often ordering chinese food with my friends. I have since quit my bad eating habits and drinking any Smirnoff Ice and am working hard on improving my diet. I've saved up and joined a gym (even prepaid for 14 months so that I can't quit this time) but can't afford the personal training - with my son having a lot of medical needs I need to watch my budget.

Body:
- Weight: 201 lbs (so far lost 7 lbs and 3/4 inch off my stomach which is 43 3/4 inches)
- Height: 5'8"
- Body Fat Percentage (estimated): 21%
- Problem Area: Stomach (rest of my body has mostly no body fat, I've always been active [although not working out] just my diet has been sliding)

Key Goals:
- Get rid of stomach (where most of my fat is, trainer estimates my body fat at approx 21% body fat).
- Build up muscle/mass with a primary focus on upper body (stomach, chest and arms)

Program:
- Currently: Currently I am working out Monday thru Friday (5 days a week) starting with 30 mins of cardio (alternating each time using elliptical, recumbent bike or treadmill) before breakfast (because I was informed this would be best to start burning the fat I want to get rid of) then doing about an hour of weights. Monday, Wednesday and Friday I am doing my upper-body and Tuesday and Thursday I am doing my lower body. Every day I do some stomach workouts as well (crunches straight up and on the sides to focus on obliques also)
- Concern: I know that I shouldn't be only taking one day off between workouts that focus specific muscles and I also know that I should be doing more different workouts per muscle (currently I do three sets per muscle per day and vary it, based on what I've been reading I should be doing three workouts of 3 sets on each muscle area). Despite knowing this I don't know what muscles to group together and what machines to use that will help me with the best gains. I'm also concerned that I cannot workout on the weekends and am working out 5 days straight without splitting up my workout into 3on/1off/2on/1off, is this ok? Also, what muscles is best to pair together and what days should I place them so that I am not overworking one specific muscle during the week?

Diet:
- Since my diet was horrible before two weeks ago, I'll identify a summary of my new diet:

Breakfast/post-workout (9am) - oatmeal muffin, banana, milk with protein shake (Ultimate RX/Gold, 283 Calories, 37g protein, 3g fat, 27g carbs)
Lunch - whole wheat bread (2 slices) and peanut butter
Snack - 20 wheat crackers or similar
Supper - Chicken/fish/pork chop, vegetable and potato (not french fries, freshly peeled and boiled)
Evening snack - 85 pretzels (~150 cals)
Before bed - protein shake (Ultimate RX/Gold, 283 Calories, 37g protein, 3g fat, 27g carbs)

This is an example of one day - each day slightly differs but I've made great improvements in that I don't drink Smirnoff Ice anymore, I've cut out potato chips, fast food and chocolate (I've had 3 shots of vodka and diet pepsi in the last two weeks, only on the weekend, two on Friday and one on Saturday). When I went to Saint Huberts for a friends birthday I had a quarter chicken breast and steamed veggies (didn't eat the skin on the chicken, only the white meat).

Questions:
- A few things I've heard that can help, do these help or are these a waste of time?

1. When doing cardio make sure to remain in the fat burn zone even though it doesn't feel challenging and your breathing is not that accelerated
2. Occasionally I'm invited by clients for breakfast - is eggs, bacon, homefries and whole wheat toast bad? I try to avoid the homefries because I'm sure they're not good for weight loss but if I do this once a week is this bad for me?
3. Does protein shakes, creatine and amino acids really work? I've heard mixed reviews regarding some of these, what do you think?
4. Throughout the day tighten the abdominals and hold it for 15 seconds

Anyone's feedback and help is greatly appreciated. If you can only comment on specific areas then still feel free. Thanks.

Regards,
Brent