Originally Posted by assassin

meal one after cardio= 5 eggwhites + one egg yolk + 1 cupskimmed milk200grams) + 3 slices(oz) whole wheat bread ..
Use 1/2 C. Skimmed Milk and have 3/4 C. of Oats or Oat bran instead of the whole wheat bread

meal2= 1 apple +1 scoop whey protein..
You need some fat here. I would suggest taking fish oil. Have about 8-10 fish oil capsules a day. Also, you could add some celery too

meal3= grilled meat(200gmsteak)/or grilledfish or grilled chicken+2 slices(oz)whole wheat bread+40grams tahini(made from sesame used a lot here in egypt (40grams provide about 20grams nice fats+6pro+7carbs))
Bread is not your best choice but the 2 slices per day should be fine. Try to get your bread from sprouted grain bread instead if you can.

meal4=2 bananas+1 scoop whey+cup skimmed milk(400grams)
Is this a PWO meal? Have only 1 banana and you could have fat free sugar free yogurt instead of all that milk

meal5=tuna can(140gm)+vegetables(300grams carrots+greenpeas or brocolli)
This is good but don't forget some of those fish oils. You could also do olive oil or avocados if you want. Don't skimp on the healthy fats.

meal 6=1 scoop whey protein oryougurt made from skimmed milk + some vegetables...
Instead I'd suggest 1 C. of Fat Free or 1% Fat Cottage Cheese. Also need some healthy fats to slow down digestion further.
that's nearly 2000 calorie intake with around 20%fats and around 40%protein and around 40 % carbs

my weight training is after meal 3 or 4 i havent't do thid plan for a long time but i'm afraid if there's something wrong with it , what do u think really i have to make to help me to lose my fats and get ripped i'm also afraid of dehydration and lossing muscles and stuff as i don't have much muscles to lose any of it any body can help me ??????

Originally Posted by assassin

thnx friend i guess fats is my problem maybe that's the reason i feel slow progress as in the last period i took only about 20 grams daily of fats and not enough essential stuff ,,, i know it's not my calorie intake it's my low fat habits :s but what do u suggest for me to complete my fat intake is tahini a good choice?? i thought it was the easiest for me but what about olive oil or supplements how do i use it and how much?? ....

Originally Posted by assassin

something else my friend shall my days off be lower in calories or what??

Originally Posted by assassin

thnx man but how much fats i must try to reach shall i go for more than 20%??? how much olive oil or flaxseed capsules will do the job??

Originally Posted by assassin

thnx a lot man what about u how much have u been training ?? u seem to be kinda advanced than me

Originally Posted by assassin

i hope so i really want to make serious gains , thnx a lot for ur help c u later my friend , hope u r back soon from ur shoulder injury.. that really sucks

Originally Posted by assassin

i got peanut butter but it has some vegetable oil in it shall i buy another one with no oil in it ??? or this is ok???