W 185lb
H 5 10"
Bf 10-13%
Diet
Large bowl of whole oats with milk
Fruit
4 whole eggs and 4 slice of wholegrain bread
Glass of milk
Lunch
6oz chicken breast Salad Half a Red Onion
Glass of milk
Dinner
6oz chicken breast 1 cups of brown rice and mixed salad some vegetables
Glass of milk
Pre workout
2 scoop reflex 120g
2 slice whole grain bread 4 slice of turkey some salad
2 Banana***8217;s
Post workout
2 scoop reflex 120g
4 Wheatabix
Bowl of Cornflakes
Last Meal
8oz Of rump steak some carrots and some fruit
Total
calories 4,478
Protein 328.3
Carbs 227.2g
Fats 89
Drink around 3-4ltr of water
This is just the base of my diet.
I added in 2 more meals since then.
They could be 2-3 8oz steaks with brown rice
Or 12oz of chicken breaks with rice and curry sauce.
a T bone steak,beef ham, anything really.
Most days i get around 5000 calories.
Training
Monday:
Squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
oblique crunch 2 x 10
Calves Raise 2 x 10
heavy abs 2 x 20
Hanging Crunch 3 x 5
Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
flat bench hammer grip db press 2 x 12 reps
tricep push downs 1-2 x 100reps.
db side laterals 2 x 10reps
db front raises 2 x 10reps
Standing Military Press 3 x 5 Heavy
Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 12reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 8
Standing wide grip curls 2 x 12 reps
hammer curls or reverse curls 2 x 12reps
heavy abs 2 x 20reps
Saturday
Barbell Shrug 2 x 10
Reverse Barbell shrug 1 x 10
Behind The Back Wrist Curl 2 x 10
Wrist Roller x 3
Max Weight Max Effort.
PM me with your diet info, training info, and body stats! 
