As far as my routine, here it is. I am 6' 175 with 9% BF. My current goal is a clean bulk. I change my routine up monthly but here is my current one:
Monday: Chest & Tri
Bench Press
Incline Bench
Decline Bench
Weighted Dips
Tricep Pulldowns
close grip tri press on bench
overhead dumbell tricep extensions
Tuesday: Abs and HIIT Cardio (20 mins)
Wednesday: Back & Biceps
Lat Pulldown
Upright Dumbell Rows
Middle Back Shrugs using incline bench
Deadlifts
Barbell Curls
Incline Dumbell Curls
Preacher Curls
*sometimes a set of hammer or concentration curls if my Bis aren't dead yet
Thursday: Legs
Leg Extentions
Leg Curls
Weighted Calf Raises
Squats or Lunges (depending how my knees feel)
Friday: Shoulders & Traps & Abs
Military Press
Upright Rows
Cuban Press
Shrugs
Crunches (various types to target all of my muscles in abdominal region)
Saturday: Cardio (usually a HIIT session)
Sunday: REST
Nutrition:
Hmmm, well I try and mix it up but for the most part I eat the same thing everyday. Right now I am trying to add muscle so I am eating more then usual (increased the portion size).
My Supplements are currently: Multivitamin, Whey, Swole V.2, Vitamin C, and Glutamine.
My daily meals right now are the following:
breakfast: oatmeal, protein shake made with milk (or sometimes 1 whole egg and 6 egg whites instead of protein shake).
snack: cottage cheese and some turkey
Lunch: usually a turkey or chicken breast sandwich on whole wheat w/ lettuce tomato & mustard for the toppings, or a can of tuna on whole wheat bread with some sort of fruit or vegetable.
snack: Protein Shake and a tablespoon of natural peanut butter on celery or handful of almonds or handfull of peanuts .
Dinner: Varies a lot but for the most part I will eat chicken breast or some kind of fish, sweet potato or yam, and broccoli (or another vegetable)
Snack: Protein shake made with milk and bowl of oatmeal and a small piece of fruit (this is my post workout meal)
When I am trying to shed bodyfat I cut down my portions but I stick with the same types of food. If you notice, I don't eat anything processed. Even the peanut butter that I get is the natural kind and not that sugary Jif/Peater Pan stuff.