Can someone help me out with a sample diet?
I've always been able to get away with semi dirty bulks, but lately its catching up to me. Id like a clean bulk diet. I'm 28, 5'6 and 170lbs. Currently around 18% bodyfat id estimate. I have a pretty physical job from 5am to 10am, then lifting 4 to 5x per week, with 20 minutes of low intensity cardio after lifting. I need to put on some more muscle before I attempt a cut. I'm going to do a basic test cycle once I feel like my diet is back on track. Can someone put together a sample diet for me? Please revolve it around tuna, chicken, oatmeal, eggs. Those are my main items. Please keep in mind I can't cook! Thanks for the help!