Monday= Chest & Abs
Tuesday= Shoulders & Traps
Wed= OFF
Thurs= Back
Friday= Bi's & Tri's
Sat= Legs(if I feel like it)
Sunday= OFF

I take Optimum Nutrition Protein, best protein for the $$$ 48g for 2 scoops, 3 times a day...4 solid meals a day that have some kind of protein (chicken, beef, turkey, etc.) with carbs (noodles, pasta)

I am almost done with a Trifecta cycle from LG sciences which includes Methyl-1D, IGH-1, Liquid Masterdrol...

Post workout drink mix= 2scoops Cell-tech creatine, 1tsp L-Glutamine, 2 scoops protein...30-45 mins after a workout is the most crucial time, gotta take in protein in order for your muscles to recover faster and get gains...

Train MMA 3-4 times a week...

U have to space your workouts evenly and let the muscles recover...Do muscles that are closer to each other rather than working out different parts in one day, that way you can get the most blood pumping to it...