Well I haven’t been on that program the entire seven years. Also, I have only been training seriously for about 12 months and out of those months only 3 have I incorporated a lifting diet. Before I got serious, I just went through the motions. Pansy-ass lifting and hours on the cardio machine. I, however, lost alot of weight that way. I must admit though, I am just a smaller version of what I used to be.
One factor that might be holding you back in the gym is a lack of sleep, judging by your schedule of leaving at 4:30 am and not returning until 10pm. There might not be anything you can do about this, but you still need to be aware that without 8-10 hours of sleep a night on a consistent basis your progress is going to be hindered.
As for your stated goal of putting on as much muscle as possible without gaining any fat, I am afraid to say that unless you plan on using AAS or Growth Hormone this is simply not going to happen. There are very few experienced natural trainees, (novice lifters and teenagers are sometimes exceptions) who can expect to add significant muscle mass while maintaining/losing bodyfat. The choice you will have to make is between bulking up or leaning out. There are numerous diets on this site for both goals. If you could post your: height, weight, bf %, or even a pic, it would be easier to advise you on which course to take.
A few other things:
Grape juice is an adequate source of post-workout carbs, although it is not as good as something like Surge. Just be sure to take in some protein with a high BV along with it, whey powder is usually best for this, although eggs or egg whites are acceptable if you’re pinched for cash.
Be sure to eat 1 hour after your post-workout meal. Eat whole foods with a good source of protein and some slow-acting carbs like brown rice or oatmeal to replenish your glycogen levels.
The smith machine is garbage; as earlier posters have said become familiar with deadlifting. I would also recommend hack squats (the free weight movement, not the machine) as an alternative to shearing your knees apart on the smith machine. Or you could join a decent gym with actual power racks.
Your routine is decent, but as other posters have said you might want to shake it up a bit. Look at the Exercises You’ve Never Tried series for some alternative movements. You might also want to try and periodize your training. A 6 week microcycle with predominantly heavy weights (4-6 reps) might help shock your body into renewed growth. You would certainly gain some strength, however if your goal is hypertrophy most of your workouts will require reps in the range of 8-12 as you are currently doing.
Hope this helps.
New:
Thanks for the reply. That was the advice I was looking for. When I get my numbers, I will post them. I will also try to get a pic up here as well. I am going to learn how to deadlift.
Get a good nights sleep it will do wonders, I din’t read through all the posts but once I started sleeping at least 8 hours a night things really improved. Also diet diet diet T-DAWG 2.0 is were it is at dude get it and follow it to a tee and you can’t lose. Also add to to three short but intense cardio sessions per week and the weight will start to come off.
growingfast, i wake at 4:am on work days and have to be at work at 5 (i manage a breakfast as well, bran cereal/apple/banana/protein shake), i pre-make my meal that i take to work the night before: 1 foot long sandwhich cut in half for two meals, big bag of veggies (for in between meals) and maybe some other crap.
anyway pre-making your meals may help, then when you get back from work, have a nice steak 
also find a new gym maybe? don’t let some cheap-less-expensive gym keep down your progress… you need a rack
Try a different routine such as HST or 5x5 for 6 weeks and report back then.
I pre-pack my meals too. I live off of cans of tuna, organic whole wheat bread and chicken breast. You guys will freak when you hear this: my gym is not cheap; it costs $90 a month. The one at my school is great( and free!!, but it usually closes a 1/2 hour after I get out of my night classes.
I swear sometimes people who post here dont even read the friggin mag.
IL: I agree.
growingfast: every issue you have listed has been mentioned or been the topic of not only articles in T-Mag, but of threads in the forum.
Not trying to be rude here, but you do need to read. Many, many of us here on the forum have spent our own time doing our own researching in T-Mag; you can do the same as well.
Fuck all of you. I do read the articles. The only one out of you I respect is Patricia, since she has the balls (sorry, no female equivalent) to post a picture. I can take criticism form her. She looks great. But I have the feeling that I look better than most of you criticizing me. My diet is probably better than yours, I probably lift harder than you, and I probably am more knowledgable. If you look at my original post, there aren’t any articles addressing those issue. Even if there were, T-mag is not the holy grail of lifting. One of you might have a suggestion that an article omits. I ask questions not to spoon feed the basic answers, but to compliment what I already know.
you’re an idiot
growingfast why the anger? You know more than everyone else in this thread? Do some post look ups and see if you know more than some of the people here. Don’t make an idiotic comment like that unless you can back it up.
If you look at your first post NONE of those are actually questions. All you are doing is stating what you’re currently doing. You didn’t ask one single question. All you did was make statements. So how are people going to answer your questions when there aren’t any to begin with?
Growingfast-- Your hostility towards people who are trying to help you out is amazing. You keep on saying that you read the mag, but you obviously don’t. I went through this thread and pulled various questions and statements you made to give you an idea of how much basic knowledge you DON’T have, and, hopefully, to give you some motivation to start reading more carefully. Here we go—
I have the discipline to do what ever it takes to reach my genetic max, but I don’t know what exactly I should be doing. Any advice would be appreciated.
“My gym at school has a squat rack, but it doesn’t open early enough. I could use it on the weekends. How often do you guys squat? Is once a week suffecient?”
“What should I eat and when should I eat it?”-classic
“Last question:
Pushups- Does anyone do them?”-no, no one does pushups, ever
“I am going to learn how to deadlift.”-this is a good start
“Well I haven’t been on that program the entire seven years. Also, I have only been training seriously for about 12 months and out of those months only 3 have I incorporated a lifting diet.”-maybe this is why you haven’t seen any progress over 7 years, duh
“As for me not reading, I do read everything I can get my hands on.”-wouldn’t have thought otherwise…NOT
“If you look at my original post, there aren’t any articles addressing those issue. Even if there were, T-mag is not the holy grail of lifting.”-Ah, so you haven’t looked to see if there are articles that talk about your issues at depth (which there most certainly are.) Caught you in a little white lie, wink.
“My lack of result may stem from inconsistency; I don’t know?”
“But I have the feeling that I look better than most of you criticizing me. My diet is probably better than yours, I probably lift harder than you, and I probably am more knowledgable.”-I would wager my left nut that this is not true.
“I ask questions not to spoon feed the basic answers, but to compliment what I already know.”-which is SOOOO MUCCHHHH
Sorry for having to pull out the big guns on you, but either take our advice or don’t. But you shouldn’t insult people who are trying to help you. Sometimes what you hear is not what you want to, but, in your case, if you want to make any progress, then I suggest you START READING CAREFULLY.
nuff’ said
Read. Everyone has there own way of doing things but they will all have the same basic components: Lift hard, eat eat eat and get rest. Variances of that can be found everywhere. If you eat enough, you will grow, even if all you do is lift furniture all day.
Nice post Chris
My gym at school has a squat rack, but it doesn’t open early enough. I could use it on the weekends. How often do you guys squat? Is once a week suffecient?
Yes, Squat once a week is sufficient. The idea is stop now and forever the Smith-machine, go to your school gym and do REAL SQUATS. 3 or 4 days later, at your gym, perform DEADLIFTS.