Help putting together program

[desertblood]

Hi I just got sent over here from BB.Com by Davewins. I didnt know I was registered here already. Im basically looking to get fit and stronger. I love running and would love to incorporate that into the fold. I also like lifting heavy.

Here is my routine
tue/sat-squat 3x5 bench 3x5 rows/chins 3x5
wed deadlift 3x5 military press 3x5 closegrip bench 3x5

Cardio is where the problem lies I dont know how much and when. I would love to run in the morning and lift in the afternoon.

Here is my diet this past week been working out in the mornings
also could someone comment on my diet
9 breakfeast 2 whole eggs 1 cup eggwhites 1 cup oatmeal and an orange

12 post workout 1 scoop whey 1 banana 1 cup of oats (maybe some honey)

130 lunch brown rice 1 chicken breast cooked in olive oil and a salad

4 snack turkey sandwhich or protein bar and fruit

7dinner salmon and a salad (sometimes brown rice added)

930 snack protein shake with efas or flax seed oil sometimes I throw in some berries
1130 hit the sack


Im aiming for a lean build similar to the following these are just to use in comparison to a bulky physique.



My current stats are as follows
age 23
height 6'0
weight 190
bodyfat 16-17% more likely 17
training level newbie only 2 months

 

[desertblood]

also if you could give some info for my workout partner, hes relatively new aswell. Hes messed around with me in the gym for a month but nothing serious. Similar goals here are his stats
age 21
height 6'0
weight 189
training level = 1 month not really maybe like 4 workouts
bodyfat dont know but here is a pic of bb.com its hard to describe his build. But he has a simlar body to this

I appreciate the help.

 

[mike100]

I wouldnt change a thing. Just give it time.

remember tho, those images are images of models, theyre not human. they have lighting effects, make up, digital editing