Diet is going to be pretty clean, but do you recommend any cardio after work out? Seems like simple weight training would be enough since calorie intake seems low, but i'd take your word over my own any day lol.

what type of a program would you suggest for a soccer player (midfielder/striker) who wants to improve sprinting speed, and general explosiveness/leg power.

Raynor, I noticed for your ab routine, you do it just as any normal muscle. ( Using weights instead of high reps )

Is there any reason for this? I was thinking of every other day doing High rep ab workouts, and your ab routine in between monday- Friday. is this a good idea? ( assuming i get good recovery time )

You don't really have to refrigerate it. Refrigeration of peanut butter is to prevent spoilage if you don't use it within 2-3 months.

20 mins of HIIT cardio post-workout will definitely help. No more than that is needed.

This is what you need:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=402808853
Sprints Guide

Like any muscle, if you want to make it stronger, larger, and more defined - you need to work it with weights. No weight ab routines are almost useless for building a strong core and helping to produce award winning abs lol

I would recommend training abs 2-4 times a week, but never any more than that. Try for every other day for maximum benefit. Train with weights every time you train them. However, certain bodyweight exercises are good too, like decline situps and hanging leg raises.

how does this diet for today look, this was just today on a non workout day (i did do cardio though)

1 - 2 scoop whey, pb, 1/2 cup oatmeal , 1 banana shake
2 - 1 cup oats , 1 scoop whey, cinnamon, handful blueberries
3 - baked ham, scallop potatoes , 1/2 cup brown rice , veggies
4 - 2 tuna wraps with lettuce
snack - 1 banana, 1 pb wrap
5 - 2 pieces of salmon, 1 cup or more of broccoli , lettuce

is this for bulking or cutting, also what are your caloric requirements??

So.... will using gloves effect my grip strength gains??

I have been trying to bear it out for the gains.