MY DIET ON A TYPICAL DAY:

7:00am 1 Cup Oatmeal with Splenda and Cinnamon

Double Protein Shake (40g protein) with 4500mg glutamine and 5g creatine

One banana

Multi-vitamin, vitamin C, vitamin E, zinc
10:00am 6 Hard Boiled Egg Whites
12:00pm Salad with Chicken and Oil & Vinegar dressing
3:00pm Double Protein Shake (40g protein) with 4500mg glutamine
6:00pm Grilled Chicken Breast or Steak and vegetables
8:00pm (right after workout) Double Protein Shake (40g protein) with 4500mg glutamine

10:00pm Double Protein Shake (40g protein)
with 4500mg glutamine

MY WORKOUT:
Generally, I do 4 sets of 5-7 reps, increasing the weight with each set.
Monday CHEST: Flat bench press
Incline bench press
Pec Dec
TRICEPS: Dumbell kickbacks
Cable pressdowns
Reverse grip cable pressdowns
CALVES: Standing calf raises
Tuesday BICEPS: Heavy standing straight bar curls
Seated preacher curls
Hammer curls
BACK: Wide-grip chins behind neck (with 35lb weight added)
Close-grip chins (with 35lb weight added)
Machine pullovers
Seated cable rows
ABS: Sit-up machine 4 sets of 20 reps
Thursday CALVES: Seated calf raises
Standing calf raises
THIGHS: Squats
Hack squats
Leg extensions
Leg curls
Friday SHOULDERS: Standing shoulder push press
Heavy upright rows
Front dumbbell raises
Standing lateral raises
ABS: Sit-up machine 4 sets of 20 reps