Ok
Wake up 1 pm
1:30 pm 1 cup of oatmeal with milk and a fruit

6 pm 1 cup of brown rice, 1/2 chicken breast sometimes with pinto beans

10 pm 1 tuna sandwich on 100% whole wheat bread with fat free mayo
and onions

4:30 am pre workout shake (whey protein, tea spoon of creatine and banana)

6:00 am post workout shake same as above but no banana

6:30 SLEEP

Training

the thing is i dont the name of all the exercises that i do i just know how to do them, but i do 4 exercises(4 sets of 10 for each exercise) for each body part.