25 years old
203lbs
BF 13% I think
6ft tall
Almost 4 years at the gym steady
5 cycles to date

Currently trying to put a cycle together, that will be for another thread in a different section of course.

My goal is to get more lean, however, I only wanna loose fat and im certainly no expert on dieting and I no everyone is different, however, I would appreciate it if someone could tweak this up for me and then I can try trial and error from there.


I wanna make sure my diet has the right ingrediants and enough of the right ingrediants to loose fat and not muscle and I also I no the importance of eating the meals at the right time, so I was hoping someone could make sure thats ok.

Cardio will be done at 5:30am soon as I wake up on an empty stomach with the exception of amino acids, I will be doing 40 minutes of low intensity cardio 5 days a week and 20 minutes of low intensity cardio after a weight training 5 days a week.

So here goes:


Meal 1: 6:30am

4 egg whites 2 whold eggs - Pro 28g Fat 4g Carb 2g Cal 220
1/3 cup oats - Pro 6g Fat 3g Carb 27g Cal 150
1 Scoop of whey - Pro 24g Fat 1g Carb 3g Cal 120

Protien 58g Fat 8g Carbs 31g Calories 490

Meal 2: 9:20am
1 can of chicken breast chunks - Pro 32g Fat 1g Carb 0g cal 140
1/2 cup brown rice - Pro 3g Fat 1.5g Carb 34g Cal 150

Protien 35g Fat 2.5g Carb 34g Cal 290

Meal 3: 11:00AM

1 Scoop of whey - Pro 24g Fat 1g Carb 3g Cal 120
(the reason its just a scoop of whey is because I have almost 3 hours before my next break, so I thought I would have a quick shake at this time)


Meal 4: 12:15pm

1 Cup of Boiled Hamburger - Pro 40g Fat 0g Carb 0g cal 300
1/2 cup brown rice - Pro 3g Fat 1.5g Carb 34g Cal 150

Protien 43g Fat 1.5g Carbs 34g Calories 450

Meal 5: 3:30PM
1 can of chicken breast chunks - Pro 32g Fat 1g Carb 0g cal 140

Meal 6 (Pre Workout Meal) 6:00pm
2/3 cup oats - Pro 12g Fat 6g Carb 54g Cal 300
1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

Protien 36g Fat 7.5g Carb 57g Calories 420

Meal 7 (Post Workout Meal)
Salmon - Protien 24g Fat 13g Carb 1g cal 220
1 Scoop of whey - Pro 24g Fat 1g Carb 3g Cal 120

Protien 48g Fat 14g Carb 4g Cal 340

Shortley after Meal 7 its off to bed.

I wake up in the middle of the night everynight for a p*ss, so I was gonna have a shake before I go back to bed

1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

TOTAL PROTIEN 268
TOTAL FAT 37
TOTAL CARBS 166
TOTAL CALORIES 2370