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current workout regime

Sunday - Chest and tri’s

Monday - Back and bi’s

Tuesday - Legs

Wednesday - Shoulders

Thursday - Tri’s/Bi’s

At least 4 to 8 exercises per muscle group and rep range of 10-12

Cardio 30 minutes in the morning and 30 minutes post workout

supplements:

GNC MegaMen Sport Multivitamin twice a day

Flax seed pills twice a day

OptimimNutrition whey - upon waking up and before and after workout

creatine mono hydrate - 3 times a day mixed with protein

BSN Syntha 6 protein 3 times a day

All of these supplements are mixed in with at least 5 meals a day. Mainly consisting of white rice, brown rice, chicken, turkey burgers, and steak.