i really dont have a a diet plan i just eat as clean as possible n try n take in as much protein as possible but it seems to not help lol i dnt hav a problem with gains they come fairly quick but so does the gut im doin 500 tes a week nutn to dramatic jus a kick start i guess im a truck driver i work a night shift so i do the gym before i go to bed and my cardio which is usually just 4 laps around football feild by that time putting in 12 hrs of work n 2 hrs n gym including cardio im beat so this bout sums it up