Wow haha.. yeah I should have read the rules before as well.
Anyways, I train 6 days a week, usually 2 muscle groups a day and each muscle group twice per week. If you consider upper legs one muscle group, I have one quad dominant day, one hamstring dominant day; for upper body and calves usually do one heavy/power day and one high volume/intensity day. Core at least twice a week. 20 min of LISS cardio twice a week, 15 min of HIIT or sprints twice a week.
I eat 6+ meals a day (300 + g protein, 80 g of carb on low days/180 g of carb on high days). I cook all my meals with coconut oil, sometimes olive oil, 3 scoops of natty peanut/almond butter (one with each protein shake), and 2 handfuls of walnuts/almonds/pistachios for snacks. I have one refeed a week, where I cut the fat intake down and nearly double my high carb intake day. I don't eat gluten or dairy; my staple complex carb is sweet potatoes (except on refeeds) sometimes brown rice. I only have fruit peri workout (in the AM) an o eat as much green veggies as I can stand.
I'm obviously natural. I do take BCAAs, creatine, fish oil, glutamine and pre workout containing caffeine/arginine.
My goal is just to improve body composition.