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I'm not a hardcore body builder so I don't really have a set nutrition. I just eat what I eat, or whatever is lying around. I do take centrum every morning and some protein shakes after I work out. I'm not trying to become super bulky. I'm just trying to do something inbetween toning and strength building. But I just kinda want a bigger chest. My routine is:
Incline: (3 Sets) 1. 10 reps @ 135 lbs. 2. 10 reps @ 140 lbs. 3. 10 reps @ 145 lbs.
Decline: Same
Flat Bench: Same
I started out benching 50 pounds like 3 months ago. As you can see I can bench a lot more, but I don't really see a physical difference when I look in the mirror. So I think I'm doing something wrong. I wanted to do the chest flies because it focuses on the chests more.
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