I ate very clean. High protein, moderate complex carbs, low fat. 50/30/20 I think. Diet was the same each day. 8 eggs and 2 bananas an oats. 2 chicken breasts, 2 lean steak, 1-2 shakes, tons of spinach, brown rice, 2 sweet potatoes. I noticed mirror results within days and strength came on pretty fast in the gym. I kept every ounce of it too after pct