Breakfast, shake with pb and oats 500 cals

Lunch, chicken or tuna veggies, or a sandwich 500 cals

mid afternoon, chicken veggies 500 cals

supper same as breakfast, cause this is after my workout, gets protein in me quick

bedtime cottage cheese and pb. 500 cals

this comes to around 2500 cals, this would be my cutting diet, for bulking i keep the same foods just more of them and peak to around 4500 cals a day.  But i slowly increase them every week.  I switch up the foods every few days, just to keep me sane.  And i have re feed days, every 3-4 days while bulking and 6-7 days while cutting.  These refeeds help me keep my size and strength.

 My split:

Mondays: Chest and bis, 2 workouts, chest at noon and bis at night

Tues: quads and abs

weds: hammys and lower back

thurs: shoulders and tris, 2 workouts, noon and evening

friday: grip work and abs

sat: upper back and calves

Sunday: rest sometimes cardio

This is my split for bulking, the only changes i make for cutting is higher reps like 12-15 instead of 8-10.  And i do cardio 4 to 5 times per week instead of one or 2 sessions.  Exercises change everyday.  I rarely do the same workout 2 weeks in a row.