Daily Routine Sketchup

Diet: eat every 3 hours.

Breakfast @ 9 AM
Post-Workout @ 12 PM
Snack
Lunch @ 3 PM
Snack
Dinner @ 6 PM
Pre-bed @ 9 PM

1. 1 waterbottle full of water & milk 4 times a day. Breakfast, Post-Workout, Lunch, Dinner.
2. Fruits and veggies every meal. apples, berries, pineapple, oranges, bananas, spinach, broccoli, tomatoes, pumpkin, beans, cauliflower, Brussels sprouts, bok choy, roman lettuce, chicory, peas, etc
3. Carbs post workout only. Rice, pasta, bread, potatoes,etc.
4. Superfoods: whole eggs, fish oil, wild salmon, berries, yogurt (not frozen, no added sugar, no fruit @ bottom), flax seeds, extra virgin olive oil, mixed nuts, red meat, broccoli, spinach, turkey, quinoa, oats, tomatoes, oranges, carrots, water, green tea.
5. Putting it all together: Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water each meal.

Workout:
A: squat, bench press, barbell rows
B: squat, overhead press, deadlift 1x5
Everything else, 5x5

Alternate A and B every workout, 3 times a week: Mon/Wed/Fri

Start w/ an empty olympic bar (45 lbs) on all exercises, then add 5 lbs per workout.
Deadlifts: start w/ 90 lbs then add 10 lbs per workout. 1 set of 5 only!