Diet: Try and get more protein from 'food'. Stay away from the shakes and bars as your main source.

Goals: 195 1RM to 250 1RM in roughly 4 months is a pretty steep goal. I would shoot for a goal of 225 by May just to be conservative.

Training: Way too much volume. Way too much emphasis on arms and chest. Where's the Lower body work? *edit: I just saw the blurb about lower being worked in, but 5 conscutive days in the gym is even worse than the 3 days you have* Overall its wrong, to put it bluntly, you need to throw that away and take a look at a beginner 3x5 or 5x5 program ie. Mark Rippetoe

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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