Meal 1:4 scrambled eggs 2 slice whole wheat toast
meal 2:4-6 oz chix baked potatoe
meal 3:yogurt piece of fruit protien shake
meal 4:4-6 oz lean red meat or 2 cans tuna -1cup brown rice
work out 45 min to hour weights-20 min cardio
post wo shake
post wo meal consists of anything from chix to steak to lean pork w/low clycemic whole grain pasta or patatoe and salad

about me:
40yrs old
train 4 days 45min-1 hour weights
20 mins hiit cardioo
186lbs 5'9"
18% body fat
not on cycle nor have i cycled ever