Aight here it goes. I use same routine monday wens friday sunday
and same for tuesday thursday and sat.
Monday morning monday afternoon
5x8 bench 4x10 curls
5x8 squat 4x10 pulldowns
5x8 power cling 4x10 incline

4x10 bench

4x10 of someother arm work outs

Tuesday morning Tuesday afternoon
Cardio 3x5 Bench
Shrugs 3x10 3x15 legpress
push press 3x10 3xburnout calf raises
3xburnout tripulldowns

These are not set in stone may mix a few up but that is pretty much what I do.

As for food this is what I have been eating for the past couple weeks.

Morning
4-6 egg whites

2nd meal
Salad with chicken(4 oz)

3rd meal
protien bar(30grams protien)

4th meal
Random low carb/fat protiens I can find in house

5th meal
(2) 7 oz pieces of chicken or stake(10 oz)

6th meal
Agian Random Protiens

Btw I take the bars as just added protiens not nessisarly post workout protiens. And I am going to buy shakes next on the 3rd but
I just needed some money to get them. Is just whey protien from gnc good enough or does it need to be extra