Hey there.

6'3 178 is pretty lean.

Follow the below diet I am making you:

Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 banana + 1 slice whole grain bread w/ peanut butter + 1 cup milk

Meal 2 - 1 can tuna + 1tbsp mayo + 2 slices whole grain bread + veggies (I like lettuce, tomato, onion, and carrots) + 2 slices cheese (any variety)

Meal 3 - (assuming this is POST workout) - 1 CYTOGAINER shake (purchase cytogainer...any flavor, and make a 3 scoop shake post workout) + 1 large fruit (apple, 1 cup of berries, banana, etc)

Meal 4 - 1 cup brown rice + 1 cup black beans + 1 large chicken breast + veggies (I like green peppers, onions, and tomatoes) + sour cream or guacamole + shredded cheese

Meal 5 - 1 cup cottage cheese + 1 tbsp peanut butter + handful of almonds + cinnamon (mix it all up, tastes great) + 1 large fruit (any variety)

No I will need to loose 7 pounds so they can be shown, I am getting a coach from russia coming to egypt to work out with me ill let you know what happens.

Thanks

awesome!

meal 2 is my post workout, do I just switch the two?

I kind of need numbers because I wont be able to eat exactly that every single day right hehe

ex:
3000 cal per day, 178g prot, 300g carbs, 78g fats
for instance, meal 1: 55g protein, 43g carbs - 560 cal
meal 2: PWO - cytogainer shake, 3 scoop - 380 cal
meal 3: 60g protein, 16g fat - 800 cal

and maybe a couple of suggestions of good sources?

having a hard time spreading shit out and i know im not getting enough calories per day so im not gaining mass

thanks!

Does the cardio exercise being done matter with HIIT?

Hey there...yeah you are going to want to put the cytogainer as post workout no matter when you work out, and just adjust the other meals accordingly.

You need the following macros:

3,000-3,500 cal per day (the meal plan I gave you was 3,300 cal)

approx 300g protein, 80g fats (remember 2g unsat to every 1g sat fat), and 300g carbs. (note: that would be 3,120 cal...you have another 400 cal to play with UP from there if you desire)

I highly recommend keeping the cottage cheese pre-bedtime the same, as it is casein rich which slowly digests as you sleep.


Other than that, the other meals are interchangeable...you can make meals out of anything you want but keep close to understand the following:

1. Whole foods are preferred (avoid canned/frozen/processed or fast foods)
2. Watch your sodium, keep sodium to 2,500 or less per day
3. Drink at least 1 gal of water per day (not counting fruit juice, diet soda or other beverages)
4. Eat at least 4 cups of veggies and 4 cups of fruits per day
5. Eat plenty of meat for protein (avoid deli meats as they have a TON of sodium...unless you get the very low sodium variety)
6. Friendship 1% cottage cheese is usually the best imho
7. Naturally More peanutbutter or Power Butter are the best choices for peanut butter
8. Get at least 8 hours of sleep per night
9. Take a good Multivitamin every day (I recommend NOW! adam) and also NOW! Vitamin D 5000 iu (1x per day) and NOW! Vitamin C 1,000mg (2x per day)
10. Mix it up! If you go on a steak or chicken kick for a week, switch to fish for the next week and so forth. Don't keep your body on the exact same diet every day or it will get get resistant and gains will diminish. Switch things up as much as possible.

Negative. Treadmill, elliptical, bike, free running, swimming, etc. all are good

Is it better to flex your muscles while working out or at any time possible.

I was watching a video by Scooby(Popular youtube health guy) and does it expedite results?

http://www.youtube.com/watch?v=yRMPtw4JzFs

I have this question

Does drinking milk make you fat?

Does drinking milk improve your abs like does it make my body get a 6pack instead of 4?

Flexing regularly keeps blood flowing to the muscles and can help retain a pump and prepare for contests. I recommend flexing at home regularly for all types of gainers.

No one thing makes you fat.

over-abundance of calories and the wrong types of food at the wrong parts of your day along with lack of exercise can lead to fat gain.

milk and fat gain have nothing to do with each other, so the short answer is no...it doesn't make you fat.

However, at the same time it doesn't make you lose fat either.


It's a good food product to add to your diet for extra protein and fats. It does contain carbs from lactose as well. Milk is a high calorie beverage (considered a food in most cases) but can be drank throughout the day as long as regular caloric needs are met and not exceeded.