I have a 3 day split, chets/bi, shoulder/tri, back/leg
I lift 4 days a week (I do chest bi because my biceps need a higher peak and my chest is lacking mass)
I do cardio 6 days a week (interval training on any machine that is open)

I am 21 years old 5'9" 174lbs, about 12% bf looking to get to single digits

(been on this diet for 3 weeks and have cut 6 pounds)

Monday- meal 1- pre W/O 1/2 cup whole wheat spaghetti with .5 cup ragu and and 8oz chicken breast
meal 2- PWO 1 cup parboiled enriched white rice and 8 oz chicken breast
meal 3- .5 cup parboiled enriched white rice and 8 oz chicken breast
meal 4- 8 oz chicken breast
meal 5- ON platinum hydrowhey, 1 scoop
meal 6-1/2 cup whole wheat spaghetti with .5cup ragu and 12 oz Wild Alaskan Pink Salmon, 4 ounce salad
meal 7- 4 ounce salad
meal 8- ON platinum hydrowhey 1 scoop

46g F, 302g C, 348g P CAL-3,080

Tuesday- meal 1- pre W/O 1/2 cup parboiled enriched white rice and 4 ounce pork tenderloin
meal 2- PWO 1/2 cup parboiled enriched white rice and 8 ounce chicken breast
meal 3- 4 ounce mixed salad with 1/2 cup sliced beets and 1/4 cup black beans
meal 4- 1 watermelon slice
meal 5- 8 ounce breaded chicken breast
meal 6- 12 ounce chicken breast and one boiled yam
meal 7- 6 ounce Wild Alaskan Pink Salmon

35g F, 305g C, 226g P CAL- 2,505

Wednesday- meal 1- pre W/O 2 whole eggs and 2 egg whites
meal 2- PWO 8 ounce breaded chicken and 4 ounce mixed salad
meal 3- 8 ounce filet mignon and 4 ounce mixed salad
meal 4- 4 ounce breaded chicken breast
meal 5- ON platinum Hydrowhey 1 scoop with 8 ounce limeade
meal 6- 4 ounce mixed salad

79g F, 120g C, 220g P CAL- 2,146

Thursday- meal 1- pre W/O 2 whole eggs and 2 egg whites
meal 2- PWO 8 ounce breaded chicken breast with 4 ounce mixed salad
meal 3- 12 ounce beef top round
meal 4- 1 slice cheese pizza
meal 5- ON platinum Hydrowhey 1 scoop
meal 6- 6 ounce Wild Alaskan Pink Salmon
meal 7- BSN dessert 1 scoop

(also painted the entire house this day so that burned a lot of calories)

95g F, 89g C, 272g P CAL- 2,313

Friday- meal 1- pre W/O 8 ounce breaded chicken breast
meal 2- PWO 8 ounce breaded chicken breast
meal 3- 1 cup plain greek yogurt
meal 4- 6 ounce Wild Alaskan Pink Salmon
meal 5- BSN Dessert 1 scoop

60g F, 82g C, 240g P CAL- 1,890

Saturday- Meal 1- pre W/O- 2 whole eggs and 2 egg whites
Meal 2- PWO 8 ounce breaded chicken breast
Meal 3- 8 ounce breaded chicken breast
Meal 4- 1 cup black beans
Meal 5- 4 ounce mixed salad
Meal 6- 6 ounce Wild Alaskan Pink Salmon
Meal 7- 6 ounce Wild Alaskan Pink Salmon

63g F, 70g C, 210g P CAL- 1,723

Sunday- meal 1- 1 whole egg and 1 egg white
meal 2- 1/2 pound broccoli and 6 ounce Wild Alaskan Pink Salmon
meal 3- 8 ounce chicken breast
meal 4- 4 ounce mixed salad with 1/2 cup sliced beets
meal 5- 2 cups plain greek yogurt
meal 6- 6 ounce Wild Alaskan Pink Salmon
meal 7- 6 ounce Wild Alaskan Pink Salmon

31g F, 64g C, 230g P CAL- 1,514

All chicken is eaten with a little ketchup and all salads are eaten with red wine vinegar and extra virgin olive oil