For you natty bros ..

[MuGGsy]

I am at college so my diet is very bland, but I take down 4 chicken breasts a day, a weight gainer in the morning, 3 shakes between meals, and whatever meat we have for dinner - I have oatmeal and rice in my room incase the cafe doesn't have any good sources for carbs.

[DrMull04]

Nice bro, it's an inspiration to see another college student putting down some hardcore discipline, keep up the work man.

[Mick]

I find it very difficult, if not impossible to train each muscle group twice in one week. There's simply not enough recovery time to allow the newly healed muscle to come into play. At present I allow 10-12 days recovery per muscle trained. If I go to the gym and I can't lift what I did the previous time, or struggle a little more, then I stop the exercise there and have another day or two off from training that muscle. I've been training natural for 2 1/2 years now and during that time I've went from 140Ilbs to 183Ilbs with around 10-11% BF. I eat six tmes a day, typical diet would be:

Breakfast - 6 egg whites and one slice of whole-wheat bread.

Meal #2 - 2 chicken breasts with 3 egg whites, small portion of brown rice

Lunch - Baked potato filled with 1 can of tuna, red onion, lettuce.

Meal#4 - 2 chicken breasts with 3 egg whites small portion of brown rice

Tea - Rump steak with baked potato, mushrooms and onions

Supper - 2 battered and peppered chicken escalopes.

Same routine everyday, I find it much easier to stick to like this. Don't wanna complicate things by incorporating loads of other different meals into the day.

[NYCmitch25]

I suppose you could do whatever you want if you give 48-72hrs between workouts. Example 3-6 weeks. I get excellent results.

M- Bent-over Rows, Chest Incline, Abs
T- Off, Cardio
W- Squat,DLift, Shrugs, Abs
Th- Off, Cardio
Fr- Shoulders, Lat Pull-downs/ Pullups, Abs
Sat- Off, Cardio (sometimes)
Sun- Off