Diet:
I have for some time been on a New weight lifting routine and diet that I have created. My diet consists of Mon.-thurs. eating a protein shake in the morning one in the afternoon and two hamburgers for dinner they are either broiled or grilled outdoors I use a little Mayo and usually have a couple of pickles (no calories) I eat icecream or some other generally bad for me food a couple of nights a week. On Fri-Sun I eat what ever I want I try to squeeze in a couple of protein shakes but I eat a lot of bad food.(french fries,pizza, etc.)I can't say that my diet will work for everyone but heres a Photo taken at week3 of my diet and at week12. I think the difference is pretty clear and easy to tell.I only lost about 10lbs in those nine weeks which is good because I didn't want to lose a lot of the muscle I gained while bulking up. I'm now up to week 18 and at about 190lbs started at 210 all in all I gained about twenty pounds of good muscle in the last year.
Weight traning and cardiovascular regimen:
My weight training regimen is as follows: I start on Monday with chest triceps and biceps 12 sets of chest 8 of tri's 8 of bi's on tuesday I work on back and should 10 sets on back and 11 set on shoulders. On wednesday I work on legs by themselves 12 to fifteen sets. Thursday and Friday are the same as monday and tuesday except lighter days. Mon-Fri I run 4 miles a day before I lift weights. Sat-Sun I rollerblade or bike as I feel like it. Well thats all on weight lifting and dieting check with an M.D. before doing any drastic change in life style.