1500-2500 calories a day I'd guess I pretty much just eat healthy and 4-5 times a day
But here's today's workout just for an idea
Bench 5x8
Flare dumbbell press 5x8
Inclined dumbell press 5x12
Flat cable flys 5x15
3x25 wide armed decline and incline push ups
3x15 hammer curls
3x12 preacher bar curls
3x15 cable curls
3x25 incline pushups
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