diet, i am working with dpsquat on, which i pay for, so i will be vague with it. protien is about 400g, carbs are roughly 170 from complex sources of oatmeal and red potatos. 30 more grams come from green bean. only green beans in last 2 meals after post workout shake. i guess the cals to be around 3,000.
training is
mon-chest, tris(only 3-4 sets)
tues-back,bis(only 3-4 sets)
weds.-off
thurs-shoulders, calves
fri-legs
sat-arms
sun off
cardio, 3 days for 40 minutes a session.
i have changed the routine a few times, ie, seperating quads and hams on fri & sat; and taking out the arm day out and starting cycle over. but this seems to work best for me.