Before cardio I ate a chicken breast and some eggs

eggs are slow digesting....instead of that meal...try a protein shake + some fruit about 1-2 hrs prior to cardio instead

what about eating time.. since i am working night shifts i should eat all night right? then sleep morning - mid day without food? like i would do normally sleeping night?

kind of a weird question but

besides changes in muscle, fat, and water how else can your weight be affected significantly?

Yes, times don't matter...just make sure to eat every 3 hours or so and that's about it. Time doesn't matter in the least.

After eating a large meal, the food you are eating being digested....that's really about it.

Water is the largest reason for rapid weight gain without noticeable fat increases.

Looking for a bit of diet advice. Links are fine, or quick info is fine. I'm basically trying to get a general idea of how to set up a 6-meal a day plan (or whatever it should be) for weight maintenance. Preferred is 3 main meals and 3 submeals, as that's easier to set up (easier to set up 3 meals to go, and 3 larger meals), but I can work with whatever.

I want something to work around so I can tweak the diet as I go between bulking and cutting. So the basic knowledge of carbs/fats/protein composition based on the goal, portion size for each meal, and when to eat each meal, would be great. I have a general idea and I know how to eat well, but keeping it down to exact numbers and timings isn't where I'm good.

I'm just under 170lbs, 5'10, 22 years old, not small not huge. Body fat % is a good amount (14-15% likely, flat stomach, not a lot of fat to pinch but enough to show very little ab definition aside from upper abs). Currently just dropped about 5lbs of fat after 3 weeks of getting back into training with some increased cardio and just regular careful casual cut-oriented eating.

My goal is for a very clean bulk at the moment. I don't want to gain a lot of fat. I consider myself in a more beginner-intermediate body stage for weightlifting, despite having lifted for two years, so I think there might be little point in hard bulking at this point.

This post was edited by Canadian_Man on Sep 11 2011 02:40am

hey there...here is the bulking diet:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide


and here is the cutting diet:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

Do you suggest any program / site or something that I can like count what I eat everyday?

Like, calories, protein, carbs and shit.

Or do I just read all the nutrition-facts on what I eat, and count everything myself? ^^

That's so boring

I have been taking Serious Mass (Protein/Weight Gainer) for about 5 months.

I think I want to switch off it as I have gained 15 lbs on it. I also have been taking 1MR pre work out.

Could you recommend a protein and a possible prework out? Also I have read about BCAA's and was curious about whether I should take it.