Stats:
30yrs. 6ft.
185lbs.
Between 12-15bf%
goals. 10-15lbs of lean muscle





my current diet is as follows
wake up
1st meal protein shake/bananna/superpump
go to gym

2 meal PWO protein shake/volumaize during and after workout split for a good source of maltodextrin

3 meal usually 30-45mins after gym 1 egg 3 eggwhites/ 1/2 cup of oatmeal/piece of fruit tsp of flax

4 meal veggies usually broccoli/asparagus, 2 chicken breast lil barbecue sauce for flavoring. Or a chicken salad.

5 protein bar or shake/ or can of tuna.

6 before bed wheybolic protein shake.

My calories are still a little low but have been use to a very low calorie diet for the last year for losing some lbs. like 1300-1700 a day.
Here is yesterdays meal plan from livestrong.com attached.

My workout routine is a four day split but was not doing legs for sometime due to lower back issues.

Mondays Back weight increase with every set
Sauna stretch to warm and loosen up.
Lat pulls downs 3x 10/8/8
sitting cable rows 3x 10/8/8
reverse grip lat pull down machine 3x 10/8/8
back extensions body weight 3x
machine rows 3x 10/8/8/8
cardio 45-1hr(stairs,bike,basketball,elipitcal)

Tuesday chest
Sauna Stretch
5lbs shoulder warm up
flat bench 20x 135 10x225 6-8x 245 3-5x 265
cable flys machine 6x10 increasing weights and position
incline bench 3x10/8/6
pushups 3x failure
incline flys 3x.
Don't do decline as of now due to rotator cuff.

Wednesday shoulders
Sauna Stretch
5lbs. shoulder warm up
Miltary press smith machine added support for shoulder 3x10/8/6
front raises 3x
lateral raises 3x
indivdual plate upright rows 3x
cable raises 3x
rear delt extensions with dumbells or cable 3x
cardio 45-1hr

Thursday Legs
Sauna Stretch
squats real light due to nerve and back issues 3x10/10/10 135lbs
leg presses 3x
leg curls 3x
reverse leg curls 3x
hip extensions 6x

Friday rest Saturday start over

there are some variations just like anyone but pretty much the standard.