s 4 weeks =) and I read about stronglifts and Mark Rippetoes book . So mainly I do according to that .
main workout ( excluding about 15 min on pullups and the cables )
workout 1 : squat , Bench press , shrugs .
wk out 2 : deadlift , overhead press
and I take whey protein shake immediately after workout . Try to take in as much protein as calories as I can . I have fat that I want to lose so can`t go overboard in the calorie section . about 3500-4000 cal/day.
Height : 5`8
weight: 176 lb
shoulder : 20