Training 6 days per week:
1, Chest &Arms
2, Back& shoulders
3, Legs quads
4, Shoulders and back
5, Arms
6, Legs hamstrings
(Rest) Cardio
Meals:
I am using mynetdiary
P 220
C 160
F 50
1970 calories
Morning: Protein Shake and creatine
Lunch: clean carbs (rice or sourdough) and protein chicken...