OK and what do i do with it once i have wront down every thing i eat? Is there any sample diets on this site i should read? How i have wronte down does it seem ok or needs fixing??
Also i do not understand what u mean by this "also i would change the workout routine and exercises...jump from barbell to dumbell and switch your sets...keeps your muscles in shock"
Do u mean just do a variety of excersises not just the same onces every time i goto gym?