Excuse my bitching..

[Warrior]

You need to start giving your body parts more rest. Your split is a good one for a beginner but you seem to have out grown it. At 6'1"/215/15% you are a pretty good size - and chances are your limit strength is pretty tollerable to heavy loads. The heavier these loads become the more your muscle's structure will adapt - but your organs and CNS don't adapt. Which is probably the reason why you are starting to feel sluggish... your system needs more recovery per muscle group so it can heal.

This is a time to start advancing your split. Here is one option:

Day 1 - Quads/Hams/Calves
Day 2 - Chest/Delts/Abs
Day 3 - REST
Day 4 - Back/Traps/Calves
Day 5 - Biceps/Triceps/Abs
Day 6 - REST
Day 7 - REST
REPEAT

Also, pay special attention to dialing in your diet. Protein is the building blocks to increased muscle mass... you must have an adequate amount of daily protein based on your lean body mass. MutiVits and added Vitamin C will help your immune system, recovery rate and overall bodily functions.

[robertMBC]

Thenx warrior, i have some whey protine with amino acids, creatine, multiVit, Vit K, ALA, Glutamine, xenadrine ephedra free.. something i brought way back and havnt used in a while they just lay around now.. well i would like too cut a bit of fat so i can look somewhat muscular instead of the football player physique i have now.. I was wondering why did you combine chest/delts? and also i have pretty huge calves i can donkey reise above 550 lbs.. so im going to do calves once and do forearms twice a week.. as for a diet i might start doing a keto which is high in protine.. oh also http://ratz.shacknet.nu/MKD.html whats your opinion on that?