thanks for the prompt reply,
my current routine is something like this ( 10 reps with three sets are performed): machine leg press 420 lbs, supine chest fly 60 lbs, low row 140 lbs, lat pulldown 135 lbs, tricep extension 90-100 lbs, high cable curl 40-50 lbs, shrugs 90 lbs, lateral shoulder raises 20 lbs, front shoulder raise 15 lbs.
my diet as of now (trying to bulk)
7:00 unprocessed oatmeal and 4 egg
9:00 met rx bar (35g of protein)
11:00 packet of deli meat (30 g of protien, apple, water, nuts, grapes
1:00 met rx bar
3:00 burrito w/ extra meat from baja or muscle milk
5:45 post workout meal 1: celltech creatine with dextrose..
5:50 nitro tech two scoopes
7:45 post workout meal 2: muscle milk (made with real milk instead of water) fruit, crackers cereal.
9:00 chicken breast (if available) or shake w/more carbs.
11:00 pre bed meal, cottage cheese or casien