Advice for diet?

[Bonzai_000]

Hello:
I want to ask for advice: A year ago I started work:
1 years of working 12 hours a day 15 days a month sometimes work two days, then rest two. Another time, I work six, then rest six, all different
I started to sag a bit
So:
Can anyone help me with a sample diet.
During that year I trained a lot worse. Get home from work at 10pm then train.

12pm to bed and get up at 8 and go back to work or have a day off depends:
So can someone help me to tell me some way how to combine work, diet and exercise.

I want to keep my weight, even if it in
greatness, as well as decreased fat

Thanks if someone reacted aid

AND ONE MORE I DON'T HAVE 2 ACCOUNTS!!!!!!!!

[Big]

AND ONE MORE I DON'T HAVE 2 ACCOUNTS!!!!!!!!

Yes, you do. At this point you are just wasting our time.

[jamyjamjr]

Yes, you do. At this point you are just wasting our time.

i was just about to help this guy till i saw this... BIG doesn't lie.. if u have two accounts, u have a mal reason to do so... sorry bud..

[Tigershark]

Yep take care man.