not since coming back from iraq but generally my diets been cereal or toast with jam and a yogurt a sandwhich for lunch and a yogurt and generally noodles or bread small portion of meat for dinner(think italian) i also drink a protein shake before bed. has of right now im off creatine and just taking jacked, and a multivitamin.
as far as schedule its toned down from 6 days a week in iraq to 4-5 days here generally start the week with shoulders, chest and triceps, back biceps, legs, then i choose on 5 day one i want to focus more on. right now im doing 8-10 reps four sets per work out generally 4-5 work outs per muscle group. i change up the routine all the time. just feel like ive pretty much wasted a year and a half.
btw ive dropped about 12 pounds since coming back