I know everyone has there own diet, and a lot of guys have had their diets set up by someone else, but here is by far my favorite Lean Muscle diet I have ever gone on....

Disregard the times I have written down, I work 3rd shifts, so it is set up to work on my sleep and work schedule.

Hope this in some way can help get some guys on the right track.

9pm
5 egg whites (cal 85 / fat 0.5 / carbs 1 / protein 18)
1/2 cup plain oatmeal (cooked) (cal 75 / fat 1.5 / carbs 13.5 / protein 2.5)
1 slice wheat bread (cal 60 / fat 1 / carbs 12 / protein 2.5)

12am
1 can of tuna (cal 121 / fat 1.2 / carbs 0 / protein 27.5)

3am
5 egg whites (cal 85 / fat 0.5 / carbs 1 / protein 18)
lean cut steak (cal 130 / fat 4 / carbs 0 / protein 24)
1 can of tuna (cal 121 / fat 1.2 / carbs 0 / protein 27.5)
2 slices wheat bread (cal 120 / fat 2 / carbs 24 / protein 5)

6am
1 can of tuna (cal 121 / fat 1.2 / carbs 0 / protein 27.5)

7am
Workout
protein shake

9am
lean cut steak (cal 130 / fat 4 / carbs 0 / protein 24)
2 cups plain uncooked broccoli (cal 62 / fat 0.6 / carbs 4 / protein 5.2)
3 egg whites (cal 51 / fat 0.3 / carbs 0.6 / protein 10.8)
1 plain baked potato (cal 145 / fat 1 / carbs 34 / protein 5)

12pm
1 can of tuna (cal 121 / fat 1.2 / carbs 0 / protein 27.50

3pm
1/2 cup cottage cheese (cal 90 / fat 2.5 / carbs 3 / protein 16)

3:30pm
bed time