Hey thanks! For my diet I eat every 2-3 hours and 3 is stretching it. Let me just say this diet plan has been working for me and may not be for everyone. This is what my diet has been looking like presently. Upon waking I always have lemon water to cleanse my liver before the day. I also have lemon of apple cider vinegar throughout the day, which cleanses the body. 1-In the morning I have a large fruit smoothie with other goodies, make it about 800 calories. 2-Later I will have couple pieces of fruit with Spirulina algae and Flax oil, about 550 cals. 3-Then a large salad with olive oil/applecidervinegar dressing with some raisins or dried figs and almonds, 500 cals 4-I have my post workout shake in there too. I might make some people mad but I use raw honey (which is only organic and locally produced) Honey just has a correct ratio of dextrose and fructose or fast and slow absorbing sugars, which you need after a workout to replenish your glycogen stores. Also Himalayan Pink Salt (for electrolyte replacement), Rice Protein, Spirulina algae, and some other stuff. I can go more into detail if people would like. Anyway it is around, 740 calories about 42 oz of water, 90g carbs and 50g protein. 5-Later I will have 2 servings of pumpkin seed with a scoop of rice protein with a few pieces of fruit. (I actually grind the seeds into a powder and mix it with water and drink, very easy time saver) about 500 cals. 6-I'll have some guacamole with my home made dehydrated flax chips. A serving of Rice protein with carob powder. about 650 cals. 7-I'll have another serving of pumpkin seeds, rice protein, and fruit. 500 cals 8-And usually another salad before I go to sleep or I've been having almond butter and rice protein shake with some dried figs. These aren't totally in a specific order. I can break it down into macro-nutrients if people would like. I also make green juices too, with my Green Star. Eating specifically 120g of pumpkin seeds you are getting 642mg of Magnesium, 1409mg of Phosphorus, 968mg of Potassium. I also take Unsulfured Blackstrap Molasses everyday for its 344mg of Calcium per 2 tbsp, Manganese, Iron and many more which are all really important when bodybuilding. Well for my workout regime, this is it in a simplified form. It is called Max-OT: 1. Train only 1 or 2 muscle groups per workout/day. 2. Do 4 to 6 reps per set. 3. Do 6 to 9 total heavy sets per muscle group. 4. Rest 2 to 3 minutes between sets. (STR) 5. Each workout should last approximately 30 to 40 minutes. 6. Train each muscle group once every 5 to 7 days. (ITR) 7. Take a 1 week break from training every 8 to 10 weeks. www.ast-ss.com is where I found it, check it out! Here is a sample: Chest Incline Barbell Bench Press 3sets 4 to 6reps Flat Dumbbell Bench Press 2sets 4 to 6reps Decline Barbell Bench Press 1sets 4 to 6reps Abs Cable Rope Crunches 3sets 10 to 12reps Incline Crunches (weighted) 2sets 8 to 10reps This doesn't include a warm-up which is 5 sets and they don't count as your muscle building sets. The warm-up I broke down in percentages of your 100% 4-6 rep weight. Here is a sample of my warm-up. I find doing it this specific way you can lift more than normal. WARM-UP: Chest First Set: 100 x 12 reps (warm-up) 47.4% Second Set: 100 x 10 reps (warm-up) 47.4% Third Set: 140 x 6 reps (warm-up) 65% Fourth Set: 170 x 3 reps (weight acclimation) 79% Fifth Set: 190 x 1 rep (weight acclimation) 89.5% Sixth, Seventh, and Eighth Sets: 215 x 4 to 6 reps (muscle-building) 100% Well thats a bunch of info and I hope that this can work for you, if anyone has any questions at all don't hesitate to ask. Anyone with input, I would greatly appreciate it, thanks all!