I finally got myin the mail today and I will take measurements in the morning. I recently started a new training system that is similar to 5x5, but with less leg emphasis and more back emphasis. I lift primarily for strength in MMA and my split is as follows:
Monday - Incline BP, Deads, BB Rows, tricep work, core, conditioning
Tuesday - Cardio, BJJ
Wednesday - Front Squats, Pull-Ups, Military Press, bicep work, Muay Thai
Thursday - Cardio, BJJ
Friday - T-Bar Rows, Flat DBP, Deads, Dips, core, Muay Thai
Saturday - BJJ
Sunday - a much needed day off
*Note - I also do rotator cuff exercises everyday that I lift for BJJ and bc I have very cranky shoulders.
Other supps: BCAAs pre/during lifting, WPI, , Cissus, NaRALA
My diet varies because I eat a lot by how I feel, but I eat around 225g protein, 400g carbs, 60g fat. Protein is mainly eggs, turkey bacon, chicken, milk, seafood, and lean beef. Carbs are from oats, rice, pasta, potatoes, and fruit. Fats are usually within my foods, but I also eat almons and take fish oils.