Here's my diet.... as for training I hit chest/tris/calves monday, tuesday, thursday, saturday and sunday i run for half an hour HIIT, do abs and forearms, wednesday is back/bis/quads, friday is shoulders/hams. I usually lift heavy with 6-10 reps on most exercises but some things i actually go lighter and do more reps.

4 Egg Whites
1 Cup Special K
1 Tbsp Peanut Butter
1 Cup Blueberries
L Glutamine

Meal 2-11:30 A.M.
6 OZ chicken
3 Med. Celery stalks
1 Tbsp Peanut Butter
Salsa

Meal 3-1:30 PM
4 oz Salmon
1 Cup Green Beans
1 pc string cheese

Meal 4-4:45 P.M.
4 oz top sirloin
1 Cup Kidney Beans
1 Cup Brocoli


Meal 5-Pre Workout-7PM
4 Oz Shrimp
1 pc string cheese
Animal Pack

Xtend During Workout

Meal 6-Post Workout-
2 Scoops GNC Protein
1 scoop cell mass
L Glutamine

Meal 7-before bed
1 Scoop Whey