i cant remember the diet perfectly,,,
somthing along the lines of
6.30 80g oats, 60g whey, 5 almonds, 5 bccas
9.00 250g turkey 100g sweet pot, greens, spoon of oil
12.00 250g turkey 100g sweet pot,greens , 5almonds, bccas
3.00 250g turkey 100g sweet pot,greens, spoon of oil
6.30 (pre)60g whey, bannana, 5 bccas
8.30 (post)60g whey,carb drink,5 bccas
9.30 250g turkey, 100g sweet pot, greens, 5 almonds
11.30 45g pro peptide
as the diet progressed the carbs halved, fats stayed the same, as did the protein, for last 4 weeks shakes were taken out, all food
heres before and after, 280 225