I've been using the same routine for the past 6-7 months now and am getting really sick of it. What i would do is this: Mon: Chest-Tri Tues: Back-Bi Wed: Legs-Calf Thur: Shoulders-Traps Fri: Bi-Tri-Forearms I guess i'm just trying to change up the monotony in the days and exercies i do. Maybe some stuff i haven't done or thought of before. I've been lifting on and off for the past year and a half but have gotten seriously into it the past 6 months. I stopped drinking alcohol and sweets, sodas etc.. and going out at night. I'm usually at home and in bed by 10 even on the weekends i try to get at least 10 hours of sleep. Here are some pics, this is me in january of this year: And this was take today: I'm 6'4 and 220-225 right now, in the january pic i was about 195-200, also what bf% do you guys think I'm at right now? im thinking somewhere in the high teens low twenties. I'm trying to bulk up to 230 during this winter and maybe be at 240 by the end of spring. Should i add more meals to my diet, i eat as follows: 9am - Bagel with lots of peanut butter and 2 glasses of skim milk 11am - chicken wrap with lettuce etc. 1pm- whatever is for lunch at home, some kind of Bosnian food, lots of meat not sure about the nutritional value 3pm - 2 scoops of protein in a big bowl of SpecialK cereal, tastes good 4.30pm- employee meal at my job, some kind of chicken, fish etc, they feed us pretty good at my restaurant 4.30-10pm i usually can't get any food since im working as a server and will get in trouble if Im caught eating at the job 10pm - 3-4 chicken breasts with 2 cups of cottage cheese and 3 slices of wheat bread I guess im just looking for input on my nutrition and training, I would really appreciate it if i could get some new ideas on training routine and diet. Thanks F&N.