Never ever work out on an empty stomach. I would still have a whey protein drink before you leave the gym. Not only will this help to rebuild and repair the muscle you broke down during training, but it will also help you eat a little less when you get home. I see that you eat dinner very late and t...

Anyone not looking to gain weight and add mass should stay in the 15-20 g as i suggested, if you are looking to gain the weight and mass the extra protein is needed after more intense weight lifting.

Have you had a chance to try the routine I told you about? When at the gym, start with 10 minutes of cardio warm up and follow with the circuit training, but instead of 3 sets to failure and then moving to the next exercise, try 1 set of 12 and immediately go to next machine for 1 set of 12 and so n...

Protein before and after is a must in opinion. I take in about 20g 30 minutes before and 40g immediately after. You aren't looking to gain, so cut those in half and you will definitely benefit.

I hope you like it. It is very challenging at first, but given a chance, it will work every muscle in your body and promote balance and core stabilization. Good luck and let me know what you think. If you have any questions at all, feel free to ask.

Free weights are definitely the best way to correct muscle imbalance. When doing bicep curls, use dumbbells and quit when your weaker side gives out, even though you may still be able to do more with the stronger side. Eventually the weaker side will catch up. this holds true with all areas of the b...

Your diet looks great, but with the amount of training you are doing, I believe you would see better results with more rest. Your schedule is crazy. Do you have full rest days? Do you give yourself a week off every 8 weeks or so? If you don't give your body a chance to fully recover, it will stop re...