Body fat is around 14-15% was training natty for 2 years and struggled to gain weight at all with any diet so decided to get some advice from a guy in the gym (not the best idea) this is also my first cycle im running, so diet here goes, i wake around 7am every morning and start my day with a calorie protein shake @ 500 cals broke down to 25g protein 22g fat and 48g carbs i follow this up an hour later with 130g oats giving me just under 500 cals 14g protein 80g carbs 10g fat, at about 1130-12 i have 200g chicken breast with brown rice 200 cals 38g protein 4g fat for the chicken and the rice is 200g 216 calories 2g fat 45g carbs 5g protein then i head to the gym for 1pm i train for around 2 hours and do not consume anything during the workout other than amino acids and 2 bananas 240 cals, post workout i have a 500 cal shake the same as i do in the am and a jacket potato with tuna mayo broke down to approx 400 cals 11g fat 46g carbs and 5-6g protein then at 6pm i would have a pasta bake broke down to approx 630 cals 12g fat 84g carbs 36g protein, then just before bed i will have a whey isolate only protein shake 117 cals 21g protein 1.6g fat and 5.6 carbs, this is an example of a typical day i do mix things up but try to keep to this amount of cals etc just with diff foods, hope this helps.
