This is my diet at 4 weeks out.
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)
DURING WORKOUT: 30g BCAA
POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal
5. 200g beef liver
100g spinach
6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
-I follow this diet every day. On the days where I am only doing cardio and abs, I remove all the oatmeal and brown rice from the diet.