Typical schedule:
Legs
Shoulders, Traps
Cardio- 3 miles on treadmill @ 8 mph
Chest, Tris
Back, Bis
Cardio- 3 miles on treadmill@ 8 mph
Rest or dep. on how I feel bi/tris
Don't keep up with macros, eat six meals a day. Meal 1: 1/2 cup oatmeal, cinnamon, ground flax, peanut butter, raw honey, banana and a protein shake with whole milk. Meal 2: two boiled eggs. Meal 3: Turkey sandwich on whole grain with Swiss cheese, spinach and spicy mustard. Handful of walnuts, baby carrots and a Greek yogurt. Meal 4: Detour protein bar with a spoon of peanut butter. Meal 5: some type of casserole with whole grain pasta and lots of vegetables. Rotate tuna, salmon and mackerel for variety. Meal 6: Protein shake with whole milk.
I train on an empty stomach at 4am.( black coffee and creatine RT is my pre workout stack.... Lol) Meal one begins when I get in from gym around 530 am.