So after getting into various routines that i didnt like and taking several supps and experimenting... it hits me, all i need is to sit down and compile a Diet and actually follow it for atleast a month to see how much it really benefits.

my past choice of food is poor. chips, fast food, energy drinks, reaplacing meals with cigarettes, not enouph water intake etc. no wonder i wasnt satisfied with my gains!

so here its goes, a newbies try at diet!

now ill be clean bulking of course on training days 4100 cals and on off days 3400 cals.

now im gonna put this together a simple as i can for you guys to read easily

On Days-


-First breakfast meal-
250ml egg whites
2 whole *****-3 eggs
quarter cup mixed beans
1 cup mixed veggetables
50g's cashews
2 fish oil capsuled

679cals/54gs protien/37 carbs

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-second breakfast meal-
400g plain yogurt
50g almonds
2 scoops milk protein blend

783 cals/66g's protien/33 carbs

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-First lunch meal-
200g's lean meat
large garden salad
1tsp flaxseed
1 tsp olive oil
50g cheese
2 fish oil capsules

454cals/ 44g protien/ 22 carbs

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-second lunch meal-
200g lean meat
large garden salad
1 tsp flaxseed oil
1 tsp olive oil
50g walnuts

486 cals/ 42gs protein/ 14 carbs

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-PREWORKOUT-
recovery shake 2:1 carb protien ratio
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-During Workout-
" "
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-After Workout-
" "
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-Second meal after workout-
200 g lean meat
large garden salad
1 aerving fruit
50g wild rice
2 fish oil capsules

524cals/47gs protien/ 68 carbs
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-Pre bed meal-
250ml egg white
1 serving fruit
50g oats

201 cals/34gs protein/ 54 carbs




Totals- 4135.4 cals/ 372gs Protien/ 396 carbs/ 138.6 fat