I am soccer player, a goalkeeper specifically, so I dont spend much time at the gym as I would like to. I train twice per week, one day squats and/or deadlifts and/or power cleans. Working to a 3RM on the squat, a relatively easy single in deadlift and power clean. The other day I do regular benches working up to a 3RM, maybe shoulders on slight incline 3 sets 6-8 reps, barbells rows from a deadstop working up to a 6-8RM, and some pull ups afterwards.
Diet is about 200 grams of protein per day, about 250 grams of carbs and about 180 grams of fat (out of 180, 150 comes from the gallon of whole milk I drink each day). Critique my diet also, but I have seen solid gains on this, so I haven't bothered changing it. Now the pictures: