Yo, sorry...
my Routine is
day1 chest/tri's/calfs
db incline 4 x 6-8
flat db press 4x6-8
db flys 3 x 6-8
close grip bench 3x6-8
skullcrushers 3x 6-8
pushdowns 2x 6-8
standing calfs raises 4x6-8
seated calfs raises 4x6-8
***Well I'd drop volume a lot. I would also switch the inclines with declines or dips, and do them first for 3 sets. Then follow this with 2-3 sets of flyes and that's it for chest. For triceps I would drop the pushdowns and just do CG's and skulls for 2-3 sets. Calves are ok...although you prolly don't need that much it won't really hurt.
day2 back/bi's
deadlifts 4x4-6
t-bar rows 3 x 6-8
chins 3 sets to failure
lat pull downs 3x6-8
standing bb curls 3x6-8
incline db curls 3x6-8
hammer curls 3x6-8
***Drop the pulldowns. Vertical row, horizontal row, and a deadlift works the entire back. I would drop deadlift sets down to 3, and chin and t-bar sets down to 2. Just a tip on chins is to use an underhand grip (palms facing you), this position puts the biceps in their strongest position so you can give your lats more work before the biceps fail on ya. I would drop either the incline curls or the hammer curls, and 2 sets should suffice, but the extra probably won't hurt.
day3 shoulder/traps/calfs
military press 3x6-8
db military press 3x6-8
side delt machine 3x6-8 (not sure of the name but you knwo the one)
bb shrugs 3x4-6
db shrugs 3x 4-6
standing calf raises 4x6-8
seated calf raises 4x6-8
***Pick either DB military or BB, not both...I like DB's. I don't like side laterals, but if you do then keep them. Again, no need for both DB's and BB's on the same exercise, pick which shrug you like best. Calves again won't hurt, but prolly won't help either.
day4 legs
squats 6x 6-7
leg press 3x6-8
hack squats 3x6-8
lying leg curls 4x6-8
standing leg curls 4x6-8
***Squats are good, but I really don't think you need 3 of them, lol. Just do squats or a squat substitute. You may want to drop either squats or deads (i say deads) because both involve a very strong isometric/static contraction of the lower back, thus it will take a long time to recover. Something to consider. Pick one of the leg curls and drop sets a bit. Drop sets of squats down to at most 5, too.
Add weight and/or reps every week, sleep at night, you will grow.
About you diet, just eat until you can't eat anymore every few hours with a portion of protein in. If you are trying to lose fat then there's more to it than that, if so tell me....
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but i'd still kick your assess
Anyway, I had to have that taken care of but this time it is me.
