Higth: 5 11'
Age: 29
Weight: 214 (Used to be 175 8 months ago)

Goals: Gain a lot of size and strength. Then, after my cycle, cut in and define and build some good endurance. I don't want to be in competition, this is just a personal goal. I enjoy looking good, and the added strength and endurance with the sports I like to play.


History:

I have gained 30 pounds of mussel natural over 8 months. I feel strong, and have my exercise and eating under strict control. I am doing the following:


Workout: (all workouts are 4-5 different exercises, 4 set each of 6-10 reps)

Monday - Chest 45 mins. 30 mins of cardio
Tuesday - Back 45 mins. Stomache.
Wednesday - Shoulders 45 mins. 30 mins of Cardio
Thursday - Legs 45 mins. Stomache.
Friday - Bi's and Tri's 45 mins. 30 mins of cardio
Sat/Sun - One of these days I enjoy a sport activity. Such as mountain biking, rock climbing, or dirtbiking.


Food: (I use fitday.com, and I am roughly getting 400-500 carbs, 50-60 fats, 300-400 protien per day)

6:30am (Breakfast)
6 eggwhites + wheyprotein shake(that has carbs and fat) + flax seed oil + multi vitamin + Vitamin e + Calcuim, also 1/2 cup of quaker oatmeal plain

7:30am Workout

9:00am wheyprotein shake(that has carbs and fat) , also 1/2 cup of quaker oatmeal plain

12:00pm (Lunch)
Usually a couple checkens, and some rice or potatoe

3:00pm wheyprotein shake(that has NO carbs and LOW fat)


6:00pm (dinner)
Usually a couple checkens(sometime lean steak), and some rice or potatoe

9:00pm wheyprotein shake(that has NO carbs and LOW fat)

10:30pm Sleep


Thank You