@vege thanks for the support and honest criticism, this is exactly what I need. As far as cardio here's my running schedule:
Tuesday: 10 min warmup, 4x5 min hills with 5 min easy inbetween, 10 min cool down. (average 6.2 mi)
Thursday: 10 min warmup, 2x10 min Threshold with 5 min easy inbetween, 10 min cool down. (average 5.2 mi)
Saturday: 10 min warmup, 35 min at hard tempo, 10 min cool down (average 7 mi)
Sunday: 1.25hr easy-moderate run. (average 7.9-8.0 mi)
Mon/Thurs I do lower body work like lunges, squats, bicycles, leg curls, hip presses, and core work such as planks plus bleed-over like curls, triceps presses, and rotations (all in the TRX)
Tues/Fri I do upper body like incline presses (pushups from a handstand position), pushups, rows, chest presses, shoulder stuff (Y Deltoid Raise, T Deltoid Fly, and Low Deltoid Fly) along with core exercises such a suspended pendulums and pikes (all in the TRX)
I started tracking my diet in great detail this past week, so here's an overview:
Breakfast-1: Kamut Flakes or Raisin Bran with blueberries and soy milk. 2 Bagels (sometimes with hummus and sprouts), 8 oz of Apple Juice, 12 oz of coffee.
Breakfast-2: 1 Banana and 2 scoops of Vega Health Optimizer
Lunch-1: 1 or 2 Apples, some sort of sandwich (like a tempeh reuben marinated and grilled, not fried, I can't eat any fried foods, they really upset my stomach) (or PB & Agave Nectar)
Lunch-2: 1.5 C of home made soup such as Carrot Bisque (carrots, onions, garlic, seasonings, veg stock, and coconut milk) or Lentil Soup and a small mixed greens salad with a Flax Seed Oil vinaigrette
Dinner-1: Varies, but often it involves a burrito (tortilla, black/pinto beans, rice, salsa, guac, onion, lettuce)
Dinner-2: 2 Scoops Garden of Life Raw Meal, piece of fruit or graham crackers, some sort of grain (quinoa, brown rice, etc)
Snacks: Clif bars, extra fruit, carrots, radishes, celery, other raw veggies
Water consumption: about 1 Gallon incl Protein Drinks
Average Calories: 3800
Average Protein: 160g
Average Fat: 100g
Average Carb: 516g
Any advice, tips, suggestions you could give me would be great, I'm kind of feeling my way around by using tips from Robert's book (like 1g of protein per lb, eat lots [previously I was getting about 2000-2500 calories]) and finishing out the current workout routine that I started (TRX Force). I don't like to do something part way, I'm going to see the 12 week Force program to the end (only 2 more weeks).
From your advice I should cut back on things like my 2 morning bagels, switch my lunch sandwiches to wraps, add an extra salad (or double down on the small one) and switch to lemon juice for my dressing. I very infrequently use salt, and only in recipes, I never add seasoning to any food once it's cooked, but I'll be sure to stay away from it as well. I do use olive oil for anything that I sauté, but I'll find recipes that don't require that to avoid eating the oil for a bit.
Thanks and I look forward to any tips/suggestions that you have!