weight lifting question?

Diet: 4000-4500 calories a day, 250-300g of protein a day, 100g of fat, 400g carbs (This is the 40-30-30 diet, which is commonly used in bodybuilding) Eat every two hours on the dot, fruit or veggies with every meal. eat about the same amout at every meal. Within the day, you should be getting some egg white, lean chicken, lean beef, tuna is a good idea, and plenty of milk. Fat helps provide sufficient testosterone, protein helps repair muscle, carbs provide energy throughout the day. Also, you should get a multivitamin. Drink at least a gallon of water a day, which boils down to (pun intended) 1 8oz glass an hour.

Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it's very motivational. workout one body part a day. Here's my routine:

Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies.

Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups.

Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press.

Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises.

Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls.

You want to train one, at most two muscle groups a day, that's it, in order to allow ample recovery time. The body needs about 72 hours to fully recover a muscle group. If you ever need any advice or help, email me. With this routine, I gained 25 pounds of muscle in 7 months.

Just between you and me,ain't it a bit**h to get old brother.I went through the same thing and it hit me right around 35,so believe me I feel your pain.On a side note, Thursday or Friday or Saturday are good days for me to come up and have a look see at some of your work. Shoot me an E-mail and let me know if, or what time is good for you .