Hey Odin,

first off truly appreciate the help ok I will try not to miss everything.

I am a college student with an all you can eat cafeteria so augmenting my diet should be easy. Here is what I do

7:00 am - Multivitamin/omega oils

8:00 am breakfast:

Omelete (probably about 5 eggs, I get a mix of eggs and egg whites) with mixed veggies and 3oz ham

2 cup otmeal w/ mixed fruit (bananas or blueberries) with 2 tbls Peanutbutter

11:00 am: fruit (apple/banana) 3 tbls PB and Honey sandwich on wheat, protien shake (30g)

1:30 pm Lunch:

Usually 4 8oz chicken breasts, carb (pasta, rice, beans, veggies) then either cottage cheese and fruit or green yogurt w/ cereal and honey

4:30pm: post workout fruit, PB honey, Shake

6:00pm Dinner:

Very similar to lunch get 2 plates one half full of a protien and a carb, then another with veggies and either more meat or another carb

8:30pm: fruit PB& honey

11:00pm before bed casein protien shake, and Z-core pm sleep pill.

My work outs: 2 hours in gym, 15 min warm up/stretch, hour 30 lift, 15 min stretch

Monday: Chest and back

Superset

Wide-grip Pullups: 5 sets to failure
Barbell Bench Press: 5 sets of 12,10,8,8,Fail

Incline Dumbbell Press 5 sets of 10 reps
Seated Cable Rows 5 sets of 10 reps

Wide-grip Pullups: 5 sets to failure
Dumbbell Flyes: 5 sets of 5 reps, hold 5 sec on top and bottom

Back extensions 3 sets of 20 reps (10 per leg)

Bent-Arm Dumbbell Pullover 6 sets of 10 reps

Ab circuit

Tuesday: Rest (due to busy school schedule)


Wednesday: Arms

Larry Scot Giant set

Dumbbell preacher curl X10, barbell preacher curl X10, straight bar reverse curl X10, Bicep machine X10

close grip bench 5 sets of 5 reps

tricep rope push down 4 sets of 20 reps

Skull crushers 3 sets of 10 reps

Dips & bench Dips 3 sets of 10 reps

Thursday:

1 hour HIIT, do different cone drills to work on agility, ect.

Friday: Shoulders & Legs (currently doing rehab for back injury so cant life heavy on legs.

Military press 5 sets of 12,10,8,8, Fail

Arnold Dumbbell Press 5 sets of 12,10,8,8, fail

super set

Lateral raises and front raises 4 sets of 10 reps

Shoulder shrugs 5 sets of 10 reps hold 3 sec

barbell lung 3 sets 15 reps

1 leg DBDL 3 sets 15 reps

1 leg squat 3 sets 15 reps

calf circuit

Sat & Sun: Rest and Recover

I am a student and have a pretty heavy workload so stress will likely be a factor.

For supplements I take BCAA, Beta-alanin, Jack3Dmicro, IronCreatine3 pre workout.

Take protein and glutamine post

vitamins and omega 3 when I wake up and protein/sleeping pill before bed.



hopefully this is what you looking for if any other questions please let me know I will answer the best I can

Ole