help getting diet together

[backinit]

I ve been lifting for over ten years on and off. I was hoping someone could help me put together a simple to follow diet as I will be going on my cycle in about a month. I have read theough the stickies and have seen many sample diets. My problem is 4 days a week I work about 12hrs bartending. When iam at work I can usually get a meal in from the kitchen before I start but once I start I only have time to have protein shakes and some bars I don't stop for a break we are extreamly busy. So I need to figure out a plan for those days I work and for the three days iam home. I thought about going to a dietion to get a plan made but I want someone with cycle experience to help. Iam not looking to get ripped just eat clean and get the calories I need. When iam not working iam taking care of my 8 month old twin boys so I've tried my best to research but would like to work with someone who knows there stuff so I can get this stuff straight. Thanks for reading and for any help

[Back In Black]

Mate, nobody will write a diet for you but we can critique what you put together. First up:-

Age?
Height?
Weight?
Bodyfat %?
Goals?
Current diet including macro's?

[backinit]

Mate, nobody will write a diet for you but we can critique what you put together. First up:-

Age?
Height?
Weight?
Bodyfat %?
Goals?
Current diet including macro's?

Working on it...thanks
36
6 '1
17%
Get in enough calories to grow during cycle but don't want to go over board

[--->>405<<---]

i know u said u dont wanna be ripped but at 17% u may wanna consider cutting some bf before cycling...

[backinit]

I am usually a little lighter but I have cycled before at this % and had no problems and was happy with the results.

[Back In Black]

I think if you started cycling at 12% you'd be alot happier with the results. Although your goals are extremely vague to say the least.

How much do you weigh?

[backinit]

Sorry I thought I had posted it earlier 245-250. Iam going for lean mass and yest I would be happier at a lower bf% while cycling but this is what iam at at the moment and what ever I lose between now and when I start is bonus

[Back In Black]

OK, good luck!

[BBrian]

You may want to consider preparing some foods and taking them with you. You could either utilize the refrigerator at work or bring a cooler with you. Some ideas off of the top of my head are;
boiled eggs
sandwiches: whole wheat/whole grain bread with lean meats and fresh vegetables or tuna salad full of eggs and chopped vegies
wild or brown rice
baked sweet and white potatoes
chicken breast
turkey breast
premade oatmeal ready for the microwave
yogurt
The list could go on and on, but if you can't feed yourself while you're at work for 12 hours your gains are going to seriously suffer. It sounds like you're extremely busy at work but finding small, convenient and healthy foods to shovel in while you work is something you're going to need to do. I guess it just all comes down to time management.

[backinit]

You may want to consider preparing some foods and taking them with you. You could either utilize the refrigerator at work or bring a cooler with you. Some ideas off of the top of my head are;
boiled eggs
sandwiches: whole wheat/whole grain bread with lean meats and fresh vegetables or tuna salad full of eggs and chopped vegies
wild or brown rice
baked sweet and white potatoes
chicken breast
turkey breast
premade oatmeal ready for the microwave
yogurt
The list could go on and on, but if you can't feed yourself while you're at work for 12 hours your gains are going to seriously suffer. It sounds like you're extremely busy at work but finding small, convenient and healthy foods to shovel in while you work is something you're going to need to do. I guess it just all comes down to time management.

Thanks bbrian for all the info ill figure something out. I still have time before cycle time. I appriciate giving me some direction! It helps