chest shoulders tri abs, back biceps traps, basically legs quadd calf hams ext. upon waking up usually 9:00 3 egg whites 1 whole egg, 8 oz milk 8 oz. cran, 12:00 protein shake, 3:00 turkey sandwhich, vegtables, 8 oz juice, 7:00 protein shake, 8:00 lift, 9-10 post shake, 11-12 small snack or...