Ok.. I have 3 pictures posted as you can see.
The goal is listed above.
So far, from what I gathered I need to:
Eat about 3,000 calories (some suggest up to 4K)
40/40/20 Carb/Prot/Fats (Still looking for the 'perfect' formula)
6 meals a day (still looiking to distribute them evenly and work on proper distribution based reading about BREAKFAST, Post and Pre Workouts)
Gathered that peanut butter and cottage cheese great items to eat before sleep
I see suggestings for RIPPLETOE or 5 X 5 workouts. I am a beginner I would say. I've done some bench and arm work about 8 years ago.
Problem: I work nights. 5 to 6 days a week. Hard to get a good schedule. Was hoping to work out 2 days a week.
CARDIO: Still undecided.
Any suggestions folks?