Toning Diet

This is from my source for my current upcoming cycle. Goals are a lean bulk, don't want to gain any fat just lean muscle. Lower BF % / add muscle.
Stats: 5'9.5
Weight: 200
Age: 23
No Cycle experience
Training on and off for 6 years. About to make the step to the next level hopefully.

Toning diet

We'll be looking for majority of calories coming from protein,
little bit less from complex carbohydrates and even smaller portion
from good fats and simple carbs. We'll be shooting for six to seven
smaller meals, rather than 4-5 bigger ones. Yes, you will need some
protein powder drinks. They will become another tool to accomplish
your goals and improve year round. I recommend a protein which is
not a gainer. It should have about 23g of protein per scoop and
about 3g of carbs. You will start your morning with a shake
consisting of 60g or three scoops of powder. This is not your
breakfast. You should have it before 6:00 am or if you want 5:00am
you can go back to bed and than have your breakfast between 7:00
and 8:00. It will include 4 whole eggs and 5 egg whites scrambled
into an omlet or whatever you prefer. Two slices of whole wheat
bread, 100g of sliced cold cuts, preferably chicken breast, small
yogourt and teaspoon of peanut butter. Eggs take everyday for
breakfast. You can change bread from whole wheat to waffles or 2
pancakes, some fruit. Instead of chicken breasts, can of Tuna. Next
meal 2 hours later is shake, 2 scoops, can of tuna and I eat it
with yogourt so I can easily swallow it. You can also down it with
water or shake. Lunch, chicken breasts, steak or fish fillet are
the choices and with it you can go with rice, baked potato, some
pasta and veggies. Next meal 2 hours later either chicken breasts
between sandwich or can of tuna and shake again two scoops. If this
is less than 2 hours before your workout add 1 scoop of dextrose
(corn sugar) into the shake. You can purchase at a wine or beer
making store. Before you make your way to gym, make another shake
with same amount of sugar and protein so you can have it right
after your workout. Two hours later and that should be your supper
you will have again choice between chicken, beef, fish or pork and
again rice, yams, potatoes are good choice with veggies. I don't
change this at all throughout the cycle. Food becomes a necessity, and
doesn't matter where you go to pick up your gas to fill up your car,
as long as you put it in your car will run. That's the way I look
at my food intake. I don't think about what I eat, I simply down it. If I feel I need more calories I simply increase my intake of
protein and good carbs and I have extra couple of spoons of peanut
butter. Another important thing is to drink as much water as
possible through the day. I'm taking roughly 500ml of water every
hour. This way I go for a piss often and it should be pretty much
clear. Another good idea is to eat at least 3 pieces of fresh
fruit, grapefruit is a really good source of antioxidants and so is
tomato.

For the workout, do 4 days a week. If you can get it done Monday,
Tuesday, Thursday, Friday and the rest of the days off, than that
is the best way. It's very hard to design a workout because I know
very little about you, your genetics and your ups and downs. I also
have very little idea about equipment in your gym but I would
certainly do every bodypart only once a week. So rather than
telling you what to do I'll tell you what I do and you can give me
feedback. Monday is chest and back. This way I'm warmed up for back
already and I also get my shoulders working. Tuesday biceps,
triceps and forearms. Wednesday off, Thursday legs completed with
calves. In the sense I had Wednesday and Thursday to recover my
upper body for Friday's shoulder workout. Shoulders, I'm adding
traps and deadlifts. Keep your reps between 8-10 and you can also
especially with arms, you can do drop sets where you pull the pin
and lower your weight until complete failure. Do 3-4 exercises per
body part. No cardio at all. If you don't see any improvement in
physique and you don't see some fat burning it means you failed to
put enough intensity in your training and your diet is not properly
dialed in. Compliance is essential for any cycle. The effort is up
to you but steroids alone cannot put in the effort for you. You are
the marine and you know how important is discipline and how
important it is to get ready before the fight. Bodybuilding is very
much related to your job. If you are a pretender in denial, you
will fail. One last thing. That's why it is much easier to
accomplish all of this with workout partner just like marines, it's
pretty hard to win the battle with one soldier. I hope I opened the
door for you enough to guide you in the right direction.