Here is my workout and eating diary.
Workout
Day1: Chest/Back
Day2: Legs
Day3: Shoulders/Biceps/Triceps
Day4: Off or cardio only
Day5: Off or cardio only
Day6: Chest/Back
Day7: Legs
Day8: Shoulders/Biceps/Triceps
Sets: 3-4 depending on the exercice
Reps: 4-6 / 7-9 depending on the exercice
Detailed workout
Back
Lateral pulldowns
Cable rows
DB rows
Pullovers
Back extensions (lower back)
Chest
Incline bench press
Flat bench press
Incline flys
Legs
Leg Press
Squats
Lunges
Leg extensions
Leg curls
Standing calf raises
Seated calf raises
Shoulders
DB shoulder press
Lateral raises
Rear raises
Biceps
BB curls
DB curls
Preacher curls
Triceps
Pressdowns
Seated tricep extensions
Lying tricep extensions (skull crushers)
Nutrition
Breakfast: 7am
Oatmeal
Fruit
Small glass of milk
Snack1: 9:30 am
Cottage cheese
Fruit
Lunch: 11:30 am
Tuna sandwich with ultra low fat miracle-whip on brow bread
Bag of raw vegetables
Snack2: 2 pm
Protein shake
Snack3: 4 pm (Pre-workout)
Protein shake
Diner: 6 pm
Meat (chicken, fish, beef) with vegetables or rice
* I drink more than 10 glasses of water daily
* I take a cheat meal on special occasions
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