I am currently using a nutrition prigram that was given to me when I was visiting Eating Managment Institute here in Houston. It is a basic program tha tused six seperate meals throught the day.
oatmeal / 6 egg whites
protien shake or MRP
salad/can of tuna
10oz. chicken 1 cup white rice 1/2 cup of veggies
shake or MRP
whey before sleeping
this is a basic day out of the plan.
Ofcourse they ask that I take vitamins to help supplements
As far as lifts I have not found out what my true max is as of right now. I would say around 180 on flat bench. I have never really developed legs that much over the years, mainly because I hate them but I know the importance of them to full muscular development. I have used a SCARS training program in the past as well.