dyno, the diet is half the battle. At least go to 5-6 smaller meals and take away some junk food if your not going to try and hit the right stuff. Good luck!

No I did not follow the diet. It was a bit difficult to understand at the beginning so I ignored it. I did follow a concept of it witch is stick to 5-6 meals a day, good quality proteins and carbs, not eat too late (difficult to do) and cut alcohol consumption to minimum. I do have a blend of protein banana and peanut butter in the morning, couple of yogurts around 10, decent lunch, another snack about 3:30 (usually protein bar or healthy sandwich), workout around 5-6, recovery drink after and some light meal at 8 but before 9. I do drink a lot of water and this is pretty much it. I will post my 120 day photos this weekend so we can see if I am progressing with the program. I am not going as hard this time but pretty consistent and not skipping workouts except stretching (it falls on my golf league day so no time after work, plus I drink and eat after the game).

my 120 day photos. Not much visible improvement on this size of photos