so here it is guys. i would appreciate any feedback at all. ill start with diet and then training. Diet 730am-2 scoops whey shake and a piece of fruit 1030am-steel cut oatmeal 1230pm-grilled chicken breast with a salad and little olive oil or steamed/grilled veggies 3pm-cottage cheese with fruit 5pm-whey shake preworkout 1 scoop 6pm workout 730pm-whey shake postworkout 1 scoop with half scoop of sugar to illicit insulin response and a banana 830pm-grilled chicken breast and steamed veggies before bed cottage cheese with fruit or 2 scoops whey Workout Day 1-chest and triceps Flat Bench with barbell. 4 sets=1x10,1x8,1x6,1x4. 2-3min rest between each set Incline Bench with barbell 4 sets=1x10,1x8,1x6,1x4 2 min rest bet. each set incline dumbell flies-same as above as far as reps and set amount goes weighted dips-4 sets=4x6 laying down tricep extensions (skull crushers)=4 sets-1x10,1x8,1x6,1x4 behind head dumbell extensions= 2 sets 8 reps each set Day 2-Biceps and Back Standing Barbell curls 4 sets=1x10,1x8,1x6,1x4 Standing dumbell curls 4 sets=same as above Hammer curls 2 sets=same as above reverse curls 2 sets=same as above Weighted pull ups 4 sets=6-8 reps seated lat pull downs 4 sets=1x10,1x8,1x6,1x4 seated cable rows 4 sets=same as above one arm dumbell rows 4 sets=same as above Day 3-Legs-forearms alternating week to week between squats and deadlifts-6 sets 12, 10, 8, 6,4,failure with squats. deadlifts 5 sets, 12 ,10,8,6,4 reps. stiff leg dead lifts calf raises 4 sets-12,10,8,6 general forearm workout Day 4- shoulders dumbell military presses 4 sets=1x10 1x8 1x6 1x4 arnold presses 4 sets=1x10 1x8 1x6 1x4 lateral raises 4 sets 8-10 reps reverse raises?? (workout posterior delt) 4 sets 8-10 reps shrugs 4 sets upright rows 4 sets or seated rows with rope and pull up to my chin on days i dont lift i try to get 30-45 min of cardio 2-3 times a week. on those same days ill do some stretching. thanks guys!