This is the beginnings of my diet following a 6 month break from training & proper nutrition.

6'
240lbs @ 10%

I have lost about 25lbs since the break...

I currently train 4 days a week.....upper/lower split over 2 days.....2on 1off repeat.....All focused on compound lifts, progressive overload in the 3-10 rep range.

I may have the odd event session (strongman) on the weekend so rest days will be altered accordingly.

Off days I lower carbs and have a free meal @ my evening meal (normally pretty healthy).

06:30
500ml Water w/ Lime Juice, Him. Salt & 1tbl spn Apple Cider Vinegar
Greens, 5g Glutamine, Dig. Enz.
2.5 IU GH

07:00
50g Whey, 200ml Egg Whites, 200ml Coconut Milk, 10g Coconut Oil
15g Almonds, 15g Walnuts, 1 Brazil nut
Coffee - Super K, Curcumin

10:00
2 Eggs, 100g Salmon, 80g Kipper
30g Mixed Seeds
(Organic Sunflower, Golden Linseed, Pumpkin, Sesame & Hemp Seeds)
Green Tea

13:30
80g Rice/quinoa & 120g Beans
Smoothie: coconut water, pineapple, romaine lettuce, spinach/kale, celery, berries, chlorella, 5g seeds
50g rasins
1 Apple & 20g Nut Butter
500ml Water - Dig. Enz.

17:00
100ml Egg Whites, 50g Whey, 80g Rice Flour, 10g Coconut Oil
Electrolytes, 10g Creatine

18:30 - 20:30 TRAIN
ProSupps Aminolinx in 1.5Ltr Water

PWO
30g WPI, 150g Vitargo, 5g Glutamine, 10g Creatine
10 IU Act Rapid

21:00
250g Chicken, 300g Sweet Potato, 75g Rice, 50g Peppers
Protein desert/yogurt

23:30
50g Whey, 2 Eggs, 100ml Double Cream, 10g Coconut Oil
2.5 IU GH

DAILY: 3Ltr Water