i need your help.
just wondering if some one could help me with a good diet plan.I am 34 5-11 bout 16-20% bf around 185 lbs. i have some dbol and winn but was told not to start until i get my body fat down and have trained for about a year. so i turned to supplements as follows muscle milk 32 grams protein lean formula, creatine, gakkic, and nolvadex. seeking help to find the right diet and supplement plan for me. here is the so called diet im on
7am: 4 whole eggs fried 2 quaker instant oatmeal and 1 muscle milk shake
12pm: one 8 oz chicken or steak with a green veg 1 muscle milk shake
7pm: 2 8 oz chicken or steak with a green veg 1 muscle milk shake
snacks include special k ceral with 2% milk boiled eggs, tomotoe sand with mayo and wheat bread
water intake give or take a .5 gallon to 1 gallon
i know this isnt good but i kinda just listen to what others are doing and make do.ive included a pic so anyone can analyze me to tell me what i can do to improve. I was a very active person at one time . worked hard all my life and kept in real good shape without diet b\c of my job which was steele erector. i am also on a anti seizure med dilantin b\c of a head injury i had in 1995. i took a position of project manager for a construction co. 3 years ago and have gone down hill ever since as far as stress and my body .lol ive become a fat ass in other words from my lack of exercise and lack of alot of free time. i am dedicated to get myself back in shape and wanna look good again please give me some advice.
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