theveed, kaya heavy ako sa lunch dahil prior to that is my heavy work-out routine. I cant have a heavy meal in the morning so burger is not an option I dont wanna have a heavy dinner since matutulog na ko. I cant skip the whey before lunch kse before lunch ako nag work-out. I should have posted what time of the day ako nag work-out, hehehe.

According to Junk Food article, you can eat pizza just as long as you skip the BREAD (Bread sticks) not the actual dough. Alam mo naman kse dito, ang ulam ng pizza eh bread sticks.

kennsters, I might have missed it, but are you an ecto? Ecto needs at least 5-7 days rest sa muscle group. If your not an ecto, forget what I said

M-W-F Program I suggest:

Chest/Forearms

Shoulder/Tris
I know nag chest ka na prior, pero this routine is written for someone na chest ang priority. Do sets of pressdown/pushdowns then bullpress or overhead dbell for tris.

Legs/Back/Bis
Pagod na ang Bis dahil nag back ka na? Good, kse you dont need much exercise to stimulate your Bis. Perform standing bbell curls, then finish it with sets of hammer curls.

Mahirap ang 3-day routine, dahil more than 3 and major muscle group natin. Depende din sa priority mo, you can swith the day you work-out any specific muscle group. Above routine is geared towards chest as being the priority.

Chest/Back/Shoulder, mahirap to dahil 3 major muscle group ang involved. Above program is an attempt to balance your workout routine.