Originally Posted by TYSON

Cheers lads, just looked at the link big suggested and it looks great BUT......as i have never been great with diet plans and food intakes ect: it looks complicated to me. I dont think i can get my head around all that stuff :(

Can any one give me a days menu just to start off with so i can play around with it, been on diata for 5 months and have had enough of it but it does work, i just need a change for a while......

height.....5ft/8
weight.....204lbs just finished cycle, was 190lbs

how much protein/fat/carb will i need to maintain muscle and loose fat before next cycle in 7 weeks.