Well my diet is as follows
8am- 3 eggs some bacon/ protein shake
11am- homemade sandwich usually roast beef or turkey/ 2 hard boiled eggs
2pm protein shake
6pm dinner usually something very healthy with lots of vegtables
8pm or so- protein shake
11pm protein shake
now that is not my diet everyday but it is pretty close. this just happens to be what I had today. I drink 1 coke a day but mostly gatorade or water and I have tea I drink at the house with splenda.
Also here is my training routine
Mon/ Thur
flat bench 5x5
incline bench 5x5
3 sets of weighted dips
deadlifts 5x3
tricep extensions 5x10
Tue/Fri
Leg press 5 plates on each side 5x10
military press 5x5
Barbell curl 5x10
I also run 5 days a week usually 3 miles
I know some of you guys are going to say I am overtraining with the running but let me first say that I am in the army and have been running for the last 19 years, I think my body is pretty adapted to it. I am trying to get serious about weight lifting to add some muscle and look leaner. so let her rip what do you guys think
I don't know if you're eating enough;
1st meal seems a little light, how bout a few more eggs, with a 3-1 white to yolk ratio? And instead of a shake, how about 2 cups of plain oatmeal? I use a little cinnamon and banana to make it bearable.
The 11am meal, are you using white bread? Are you using mayo or anything like that? How bout ditching the sandwich and eating some grilled chicken/turkey breasts, Foreman Grill a few days worth in advance.
2, 8, 11 pm shakes, is one of these PW? I know it's not always possible but, it's better to have real food as a meal as opposed to a shake. Again, grill up a few days worth of lean meat so you have a supply on hand. Carbs should come from red potato, oatmeal, yams, sweet potato, cut off carbs after 4pm and rotate them with veggies, like so:
Day 1: protien/carbs every meal
Day 2: every other meal replace carbs with veggies
Day 3: carbs only 1st meal and PW, replace carbs with veggies
How much water are you drinking?
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Workout:
I'm not @ all a fan of doing the same workout every time. Some guys do it, but IMO, not a good idea. First thing I would change would be to devote 1 day to each body part. I have a theory that if we train 2 bp's on the same day 1 of 2 things happen, we "save" something for the 2nd bp or we go all out on the 1st one and have nothing left for the 2nd one.
If you're looking for a lean look, IMO super setting is absolutely the way to go. Pick 2 or even 3 exercises and (with proper form) bang 'em out. Here's an example with chest:
Incline bar/incline flyes
Flat dumbell/pec dec flye
Flat bench cable flyes/wide grip flat bar bench
21's
Sets and reps are up to you, always change it up. It works with other bp's as well.
Train hard and keep you diet clean for a while 1st, no cycle is going to be quick fix. And if you get the point where you're ready to cycle, it's like getting tattoo, make sure you are 150% into it before you do.
There's a wealth of knowledge here on EF, you're in the right place.......GOOD LUCK