depends on if ur tryin to gain weight or loose it. Im scrawny as phuck so me eat 5000 calories a day. I take the colegiate formula muscle milk (500 calories per shake + 30 grams of protein), eat lots of pasta, rice, potatoes, chicken, and i usually get some fast food for more calories. Ive been too broke to eat lately so i lost weight again

Work out plan:
Monday-Chest/Tri
Tuesday-Back/Bi
Wednesday-Shoulders
Thursday-Legs (only muscle in the body that releases HGH)
Friday-Core/abs
Saturday- rest
Sunday-rest

Alota people dont realize how important resting is. Ur muscles dont get bigger when u work out (other than the pump). You actually gain muscle mass when they recover.

This workout plan has worked fairly well for me, i just have a hard time taking in all the calories i need. Hit me up for specific exercises for each day if u want.