my high is 186.54 exactly
wight is 80 to 82
body fat is above 20%
clear from any steroids or supplements,just normal food 4 times a day
my diet is
breakfast:3 cups of oats +coffee+slice of cake)

lunch:3 cups fright rice with chicken or beef (chicken breast)+peps

after workout:3 cups of rice with chicken or beef( chicken breast or steak)

dinner:eggs and sausage with 6 to 8 slice of white bread and Pepsi or coke

between meal i will go for puddings and cakes (Cakes`s Big Fan)

workout
Monday:shoulder
Tuesday:chest,tri
Wednesday:Legs
Thursday:back
Friday:biceps
Saturday:rest
Sunday:rest
all workouts from 3 sets 10,8,6