I am 22 years old and entering my Senior year of college and i want to take this year serious. I have been lifting since i was 16 but never had a diet and never did it right. I am 6 foot and 205lbs. I have low body fat and very vascular. My dream is to take this year serious with my diet and supplementation and see what i can turn myself into. I go to school on the 26th and i want to have a game plan when i get there. I am willing to not drink( SR YEAR OF COLLEGE) and stict to a diet with supplements and see how far i can push myself. I have talked to my friends, parents, and girl and they are all willing to support me.
This is when i can lift on what days with my schedual (Biology Major)
Monday- Chest [Anytime after 1]
Tuesday- Legs ,Traps [Legs 11-1] [Traps after 7:15]
Wednesday- Tri , Bi [1-2] [After 4:15]
Thursday- Shoulders [11-1]
Friday- Back [After 1]
Saturday- Off
Sunday- Off
And this is what i plan on doing
Chest -
Incline Bench - [Heavy]
Decline Bench - [Heavy]
Incline DB -[Squeeze]
Flat Bench Fly - [Squeeze]
Cross D - [Slow]
Traps -
Barbell Shrugs Front - [Heavy]
DB Shrugs - [Light V]
Barbell Shrugs Back - [Light]
Bi -
Bar Curls - [Heavy]
Seated DB Curls - [Heavy]
Preacher Hammer - [Light]
Reverse Preacher - [Light}
Tri -
Skull Crushers - [Heavy]
Rope - [Light]
Overhead - [Light]
Machine - [Light]
Shoulder -
Military Press - [Heavy]
Side Raise - [Light]
Rear - [Light]
Back -
Pullups -
Lat Downs - [Heavy]
Bent Row - [Light]
H bar Down - [Light]
Hyper - [Mid]
Legs-
Deadlift - [Heavy]
Extensions - [Heavy]
Stiff Leg Dead - [Heavy]
Curls - [Light]
Calve Raise - [Mid]
Abs = 100 machine crunches M W F
Now i am not sure what my diet should be. I live in a apartment and am willing to spend money and time on making whatever i need to make to eat for planned meals. I need help on how much protein i should be taking, when, what amino acids, matlose, dextrose, ZMA, vitamins, creatine, glutamine, and any other supplements that will help me on the way......My Goal is to gain lean muscle and improve my strength. If you have any suggestions i would appreciate it and crit. is also very much welcomes. Hopefully i will be able to live my dream and achieve what others say is not possible during a sr year of college.