as far as my dieting goes here it is:
4am: Gritz
7am: 6egg whites w/ 1 w.w bagel & 1 banana
11am: 1 1/2 strip chicken w/ w.w rice & brocoli
2pm: protein shake
5pm: 1 round stake w/ w.w rice & vegies
9pm: protein shake
On weekends I don't wake as early so I can get some
casein protein in me on weekdays I take a glass of milk w/ cheese before bed around 10pm.
My supplements are 15g creatine monohydrate, whey protein, protein gainer, bcaa, flaxseed, omega3.
My training split (weird for the moment) is:
Monday-Chest/Triceps/Shoulders
Tuesday-Back/Biceps/Trapz
Wednesday-Legs
Thursday-I usually do all my exercises except the legs
Friday-Off
Saturday-Chest/Triceps/Shoulders
Sunday-Back/Biceps/Trapez
I only do 1 day of legs because I'm really buff on the legs.
I'dd like to clarify that I train at home in my gym. If I were to go training in a gym I'dd do each muscle group seperatly.