i would like to answer all your questions as best as i can.
for my diet, i eat some cereal as soon as i wake up for a morning snack and about 45 minutes later i make a lot of eggs with toast and hash browns with some fruit and orange juice. (i dont put any salt or anything on everything i make, i eat it plain)
and before lunch i eat one PP&J sandwiche and i usually drink a tall glass of milk
and for lunch i make a whole chicken breast with a steak and eat mixed vegetables with some apple juice usually. (or whatever juice i have at the time)
an my snack i like to eat before dinner would be some trail mix because im usually really full after lunch so i keep it small around this time.
for dinner i make some pasta (yes i am Italian) an i put sauce in it but i make my own tomato sauce so i can control the sodium.
thats about all i can eat usually in a day but when i was on gear i could definitely eat ALOT more. also not to be gross but i take a lot of dumps in a day lol.
for my workout scedule.
monday: chest, tri's and calves.
chest: dumbbell flat bench, 4 sets of 8 reps starting at 60lbs and going up 5lbs per set to end with 75lbs.
dumbbell incline bench press, 4 sets of 8 reps starting at 50lbs and going up 5lbs per set to end at 65lbs
dumbbell flys, 4 sets of 8 reps starting 20lbs and going up 5lbs per set to end at 35lbs.
tri's: tricep push down, 4 sets of 8 reps starting at 100lbs going up 10lbs per set ending at 130lbs
one arm tricep extensions, 4 sets of 8 reps starting at 15lbs going up 5lbs per set ending at 25lbs (15,20,20,25)
tricep kick backs, 4 sets of 8 reps starting at 15lbs going up 5lbs per set ending at 25lbs (15,20,20,25)
calves: seated calve raise's, 4 sets of 12 reps starting at 135lbs going up 10lbs per set ending at 165lbs
standing calves raises, 4 sets of 12 reps starting at 135lbs going up 15lbs per set ending at 180lbs
leg press, calve raises 4 sets of 12 reps starting at 120lbs going up 15lbs per set ending at 165lbs
tuesday: back, bi's and abs
back: barbell bent over row 4 sets of 8 reps starting at 135lbs going up 10lbs so ending at 145lbs (135,135,145,145)
dumbbell bent over row 4 sets of 8 reps starting at 45lbs going up 10lbs per set ending at 65lbs (45,55,65,65)
deadlift 4 sets of 8 reps starting at 135 going up 10lbs per set ending at 165lbs
bi's: dumbbell curls, 4 sets of 8 reps starting at 30lbs going up 5lbs ending at 35lbs (30,30,35,35,)
dumbbell hammer curls, 4 sets of 8 reps starting at 25lbs going up 5lbs per set ending at 35lbs (25,30,30,35)
EZ curl bar, 4 sets of 8 reps starting at 50lbs going up 10 lbs per set ending at 70lbs (50,60,60,70)
abs: ab crunches 5 sets of 25 reps
machine ab crunches 5 sets of 25 reps starting at 110 going up 10lbs per set ending at 150lbs
wensday:OFF
thursday:OFF
friday: shoulders
shoulders: shoulder press 4 sets of 8 reps starting at 40lbs going up 5lbs per set ending at 50lbs (40,45,45,50,)
shoulder front raise 4 sets of 8 reps starting at 20lbs going up 5lbs per set ending at 30lbs (20,25,25,30)
dumbbell shrugs 4 sets of 8 reps starting at 45lbs going up 5lbs per set ending at 60lbs
saturday: legs, abs
legs, squats 4 sets of 12 reps starting at 135lbs going up 10lbs per set ending at 165lbs
machine leg press 4 sets of 12 reps starting at 145lbs going up 10lbs per set ending at 175lbs
leg raises 4 sets of 12 reps starting at 135 going up 10lbs per set ending at 155lbs (135,145,145,155)
abs: ab crunches 5 sets of 25 reps
machine ab crunches 5 sets of 25 reps starting at 110 going up 10lbs per set ending at 150lbs
sunday:OFF
and just so you guys know after every workout i drink a 45gram protein shake and drink my amino acids and take a multi vitamin with food.
hope this was a good explanation and answered your questions, so ask me anything else if you would like
