ok, i've been lifting for about nine months. yesterday i ate 3xweatabix with semi skimmed milk and raisens, protein shake with creatine after the gym, 2x slices of wholemeal bread with ham, fruit, chicken egg noodles and veg, protein shake before bed.
to be honest i didnt count my calaries
work out routine:
Day 1, Chest - bench press, chest incline, chest press, flies on the cable machines and free weight chest presses.
Bicep - dumbell curls, negative curls, pull ups, ez bar curls.
Day2, Back - lat pull downs, low row, dumbell dead lifts, wide arm pull ups.
Shoulders - shoulder press, dumbell straight arm lifts to the front, to the side and slow release.
Day 3, Triceps - single arm pull downs, kick backs, cable machine resist pulling out keeping elbows tucked into rib cage, dips.
Legs - squats, leg press, hamstring curls, quad curls.