My addiction with working out started around seven years ago when i got hooked on Body-for-Life since then I have continued to work out and eat right. At times I slack off (especially the holidays) but in the Spring I kick it back into gear. This year I took pictures in January but I really did not get motivated until the beginning of May. My goal was to add strength a little size and get more cut. I found a new workout program in the March issue of Muscle & Fitness called Variable Training that lasted 12 weeks. The changes in this program really made a difference.

My Bodybuilding.com profile

Diet
It is difficult to summarize a 12 week diet in just a few lines but I found that my key is finding a few simple to make meals that you can eat on a regular basis is a major key to success. My peanut butter protein oatmeal became a breakfast staple followed by a protein bar for my mid morning snack or soy milk with Optimum whey protein powder. For lunch I regularly ate leftovers from the previous night or tuna. In the afternoon I used muscle milk with optimum whey followed by a regular family dinner. Most nights I had cottage cheese with some type of fruit, the casein protein from cottage cheese makes a great snack at night. My key has been to eat every three hours and I am rarely hungry or feel like I have low blood sugar. I normally have Zone bars around just in case I cannot eat anything else especially when I am traveling for work.

Exercise
I mentioned above that I followed the workout program from the March issue of Muscle & Fitness called Variable Training.  After reading this article I was really excited to get started with the program. The basic points are that you work out on Mon, Tue, Thur, and Fri. On monday you do chest and triceps, tuesday back and bis, thursday legs, friday shoulders. You also work in abs on Monday and Friday. The key to the program is the change up in rest, rep speed, weight and several other variables. Basically it changes everything each week although you stick with many of the same exercises. During this time I performed almost no cardio other than warmups before lifting. I was working on several outdoor projects so i was always on the go making cardio much less necessary.

Supplements
Nutrex Lipo-6: I have always had troubles losing that last little bit of body fat to make the two pack a six pack. For me Lipo 6 seemed to make the difference. For about six weeks straight I took two capsules each morning before breakfast. The bottle says to take up to six a day but two in the morning made a big difference for me.

BSN NO-Explode: I take NO-Explode 30 minutes before every workout. I really like the way it makes me feel and the overall energy that I feel.

BSN Cellmass: I started taking Cellmass in mid June and I seemed to have made steady progress with my strength since I started taking it.

Optimum 100% Whey: This is a staple for me, I use it in my oatmeal with some peanut butter. I mix it with Milk for a quick snack or I add it to other MRP's to bump up the protein. It tastes good and mixes with a spoon without much of a challenge.

Cytosport MuscleMilk: I usually mix two scoops of MuscleMilk with soy milk or skim milk after my workout.

BSN Syntha-6: This is another protein powder that was provided as a sample with NO-Explode. The strawberry tasted so good that I had to buy it. When you mix it with milk it tastes like a strawberry milkshake.