Diet and possibly gear help?

[broroid]

Hey I'm new to the forum so lets see how this goes....I'm tired of talking guys at the gym who know nothing and figured i get some more reliable in depth help. I am 20 I weigh 195 and I'm 6' 2". I have always wanted to get on a diet plan, but never knew how to go about it and what to eat and when to eat it. I used to take cyto-gainer 3 times a day. I mixed 4 scoops in each shake which equals about 54 grams per shake. I have kinda been slacking on that just cause of the serious bloat i get from it. Lately I have buckled down on my diet, but it seems like i always run out of food options. I am never certain about the good carb intake and fat intakes for someone my size who is trying to drop body fat and add some lean muscle. I would really like anyones help if they could help me. As far as the gear thing goes i'm starting to consider it because lately my strength has dropped i'm getting gassed at the gym quick and have no drive. If someone knows off a good product that will help me just gain about 10lbs of lean hard muscle thats what i think i'm going for.

[paramuscle]

This is an easy one..........what is your bf% ??





~PM

[broroid]

I'm not exactly positive but last time i did it i believe it was around 7% or 8%. I'm lean all over and i wanna bulk it up but my midsection has gotten a little thicker and i wanna get my abs showing really good.

[broroid]

Should i move down to Whey protein or stick to cytogainer? Oh and if you can explain when carbs need to be taken in? I've heard in the morning or right after my work out?

[Smiley]

Start a bulking diet of clean basically fat free carbs and protein at a 50-50 ratio. Get most if not all of your carbs from Vegetables, Oatmeal, potatoes, rice (basmati is prefered), and maybe a little pasta in there. Forget the bread and any packaged foods just eat meat, turkey, chicken, beef, pork, and protein shakes. Get most of you carbs before 3pm and taper them off from there to the end of the day. Right after your workout get a few quick carbs sugery ones about 40grms. Hope that helps it should.

[broroid]

Yea man that helps alot i appreciate it that is good news.

[Smiley]

Yes cheers, by the way the sugery carbs could come from like a orange juice or the likes waterered down a little to be around 6grms per 100ml of juice get about 500ml slowly. With a protein shake to follow.