Diet

Monday: Back
1) Chins: 4x8
2) Lat pulldowns: 4x12
3) Incline cable rows: 3x12
4) Regular cable low rows: 3x12
5) Barbell rows: 3x12
6) Hyperextensions: 3x25

Tuesday: Legs
1) Squats: 2x15, 2x10, 1x8
2) Leg Press: 3x12
3) Lunges: 5x20
4) Leg ext: 4x15
5) Leg Curls: 4x12, superset with hamtracker, 4x12
6) Stiff-leg deadlifts with a slight bend 3x12

Meal 1 - 5 egg whites with oatmeal and an apple. 

Meal 2 - 4-5oz of chicken breast with large red potato. 

Meal 3 - Large green salad with almonds. 

Meal 4 - 4-5oz of fish with 1 cup brown rice. 

Meal 5 - 4-5oz of lean beef with large green salad. 

Meal 6 - 5 egg whites.