Thanks for the replys,

Here's my diet, I pretty much eat the same thing's everday

1 mourning )Huge bowl of ceral,black coffe and a 50 gram protien/creatine shake
(then i go straight to the gym stay there for at least 2 hrs)I ride my bike to the gym 3 miles .
2)right after the gym 50 gram protien shake/creatine
3 lunch) I have 1 sandwich ,It will be chiken tuna or peanut butter or jelly
4 dinner)One huge plate with rice veggies and some type of meat and chiken
5)before bed I drink 1 more 50 gram protien shake,no creatine

I drink no soda or junk food

Monday 12-20 mile mountain bike ride with dad
Tuesday ride bike to gym,chest only
Week 1 heavy weight ,standard incline flat decline bench press
Week 2 Meduim weight ,dumbells
Week 3 light wieght 5x10 reps each 135pounds ,standard decline flat bench press + heaving using machines
( I switch it up each week)
After chest work out ,30 min abs ,then 30 min kickboxing or grappling
Ride bike home

Wedsday ,back and biceps
3x10 pullups 3x10 chinups
4x10 preacher curls 60,70,80,90 pounds
4x10 (that back excirse you do on the flat bench lifting up the dumbells) 70,80,90,100 pounds
4x10 reps on the trap machine's
4x10 reps on about 3 other back machine's
hammer curls ,60,50,40,30 25 pounds ,try to get 10 each arm
Same thing regulare culrs ,
Then pull ups chin ups with some one holding my feet till failure ,
30 min kickboxing ,30 min abs ride bike hone

Thursday
shoulders and neck

With shoulders and neck,one week I use machine's and the other week dumbells

Always heavy,then light(burnout at end )

30 min abs 30 min kick boxing

Friday, legs and triceps

Triceps 4x10 skull crushers ,70,80,90,100 pounds
Same thing with single dumbells
Tricep pull downs ,4x10 I go up to the most wieght the machine can go
,then about 3 other machiens

Legs one week with bar free weights
next week machines only always heavy

Weekends hiking ,tennis ,bikeriding ,kickboxing or BJJ

thanks sorry I dont now the names of alot of the exirces i do