i try to stay as lean as i can in 'winter'months but recently have been try to put some weight/water not so much a 'bulk'total smooth out but more good food but a bit more that could vary more fats/more carbs,protein is always same in each meal and or snack/filler 'post workout.in recent years bodyweight #'s have taken a step aside more consistent conditioned look 'abs all year and nice decent bf levels not levels that would be stage worthy but under or close to 10 pct..i feel good at 185/190lbs ,sharp like 2 summers ago 175,,,right now 190 ,,200 would be nice but if i look sloppy i would not stick there long if i even got there..
my eating day ,,,pretty much the norm..weekends i miss a few meals.snacks
7am egg beater omlette/either some shredded chees or turkey 'sliced'mixed in..cofee
at work 730 to 830 1 packet flax oatmeal 'organic kind taste awesome just hot water nothing else added
10-1030 greek yogurt 12 gr protein and add 25 grs whey mixed right in like a pudding/banana
1pm usually hi protein grain bread with turkey or chicken breat'grilled w basmati or brown rice single cup brand just micro,,then a fruit and usually granola bars both in package'nature valley'i use all flavors there good 'they have a lot of crap /carbs but i like em..
3 or 4 i might have a fruit at work or oatmeal again
630 dinner chicken/steak/burger whatever wife makes/always salad/veggie
730 5 grams creatine/arginine both powdered form,,i don't use creatine all year or sometimes not at all 'like yrs'right now using again i feel bigger on it'lol'
8-30 train 1;20 to 1.5 hrs training
after training usually cereal 'cheerios/chex/life with scoop protein powder 'i use water no milk'to mix/eat/fruit/i sometimes eat some junk carbs grain crackers/peanut butter sometimes like a small gorge fest carbs..not every post workout but some days i eat more,,
i use pbutter/olive oil fats
low fat icecream or gelato for treats again not every day tho depends on time year if leaning out more i do less.
i still have pretty good metabolism for my age
cardio very light 2x per week after training
my routine
mon chest/tri/abs/treadmill'depends'
tues off
wed back,traps/abs/calves
thurs delts/bis/treadmill usually
fri off
sat usually legs top to bottom if not...i work every other sat
sun legs
on weeks i work sat i will do pump day at home just move around movement to movement all around 'i have pretty good setup at home to get by days i can't get to gym,,
there ya go...
