Bodybuilding Questions - Amateur Bodybuilder Needs Help

Bodybuilding Question:
I'm an amateur bodybuilder and really need help clarifying some doubts I've been having about my current workout and diet plan. My questions are:

• I do cardio everyday for 30 minutes after my weight training workout session and I burn 400-450 calories. Will this cardio regimen burn any muscle tissue. To be on safe side, after I weight train (before starting cardio), should I drink a whey protein shake?
  
  
• Do I need to take multi-vitamins? If so, which product is the best?
  
  
• What is the ideal body fat level?
  
  
• Should I drink a whey protein or casein protein shake before going to bed?
  
  
• Can I drink milk before going to bed?
  
  
• I drink black coffee before my workouts Is this fine or should I buy a caffeine supplement?
  
  
• Can I train abs everyday?
  
  
• I currently drink whey protein concentrate shakes, three times a day. Is whey protein isolate more effective.

Bodybuilding Answer:
Here are the answers to your concerns:

• The amount of cardio is fine. As long as you drink a whey protein shake before your weight training workout, you should be fine. Just make sure to drink another whey protein after your cardio workout along with some carbs. Post-workout nutrition is very important.
  
  
• A good multi-vitamin is important. Opti-Men by Optimum Nutrition is very good.
  
  
• There is no "ideal" body fat level. For men, anything under 10% is lean.
  
  
• Before bed, casein protein is your better choice since its a slower acting protein and it will supply protein to your muscles all night long.
  
  
• Since milk contains simple sugars and carbs, don't drink it before bed if your main goal is to lose body fat. Mix your protein shake with water for the best results.
  
  
• Coffee by itself is just fine. You can also drink green tea.
  
  
• No, give your abs at least 1 full day of rest between workouts.
  
  
• Whey protein concentrate should be fine. Whey protein isolate usually contains less carbs and fat but is more expensive. You can also look for a whey protein blend that has both whey concentrate and whey isolate mixed together.
  

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