7:30am – 1 cup egg whites + 2 slices Milton’s bread 10:00am – Promax bar [290 calories, 6g fat, 38g carbs, 20g protein] 1:00pm – turkey sandwich, 6-8 slices of turkey, Sara Lee bread (45 calorie, 13g carb per slice 4:00pm - pre-workout – turkey sandwich, 6-8 slices of turkey, Milton’s bread (19g carb, 90 calories per slice) 7:00pm - post-workout – 1 scoop ON whey in water + 1 slice Milton’s bread + 15 grapes 10:00pm – 2 scoops muscle milk in water -3 fish oil caps per meal -30g protein/meal -1800-2000 calories per day -200-215g protein -145-160g carbs -40-45g fat -1.5gal water per day -Before and after basketball – 1 slice of Sara Lee bread, 1 banana, 15 grapes, 1 scoop ON whey in water -Workouts <=1.5 hours -Post-workout, 15 grapes Monday - 5x5 squats, deadlifts, bench, 2x12 incline Tuesday – 1-1.5 hour basketball and abs (20 minutes) Wednesday - 4x8 lunges, 3x8 GM's, 5x5 shoulder press, 4xmax dips, and pull-ups Thursday – 1-1.5 hour basketball and abs (20 minutes) Friday - warm-up to a 3rm of squat, 5x5 bent-over rows and incline, 2x12 tricep extensions, 3x8 DB curls Saturday – 15min jump rope, abs (20 minutes) Sunday – 15min jump rope I'm 6'3" 215lb ~17-18% BF. I'm going to cut to around 10%, then go for a clean bulk. Edit: I know the whole "15 grapes" thing seems weird, but apparently the insulin spike post-workout is really good for you. Can anyone verify this? Also, should I switch to a 4x8 set scheme or just stick with what I have?