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Unfortunately with your job you're going to find it hard to get in your regular meals. However it can be done! Start being a little selfish with your time. When its time to have a break take it. If...

If you're getting along fine without a cheat then keep doing what you're doing. A cheat day would be absolutely counter-productive but a cheat MEAL can work well with your metabolism and general head...

yeh this would only be suitable a few weeks out from a show if u were struggling to drop the fat. In that case either breakfast or pre-training would be your best bet. Try either and see which one...

check www.calorieking.com

Black forest ham? wtf.. never heard of it..

Yeh if you give yourself one meal a week to just eat anything you like you'll be fine. If your sticking to the plan for all other meals that week it will go right through you. Yes your weight will...

green tea.. best for digestion etc.

Otherwise a big strong coffee after the meal :)

Yeh lemonade or orange juice if you want to become a big fatty

I'd rather blow useless calories on solids

Found them at certain coles stores. We found them by calling and asking first. And when we found them we pretty much bought everything they had on the shelf... :)

Sounds like you're on the right track but its impossible to tell without more info. Heaps of vegies and lean protein is the way to go, but you'll need progressive calorie drops and playing around...

Regardless of what the amateurs on this forum (they all seem to be following the same theory) the quality and timing of your foods is so important. Don't jump straight from 2200cals to 3800 cals,...

Aim for 8 hours every night. Do what ever you have to do to get it. You may 'adapt' to 5-6 hours but you'll still go no-where. Make sleep a priotity.

Low sleep f*cks you hormones and retards...

Watch that "all calories are created equal" bull**** cause they'll just make you fat.

Depends on what your goas are and how close to your goals you are? If you have too much bodyfat I'd say avoid...

If you're really concerned about staying lean it all depends on the type of 'quick oats' you bought. The brand I buy is just rolled oats broken up into smaller pieces so they're quicker to cook. But...

Yeh I'd recommend 40p-40c-20f

Did you mean doing a show this August? I think you may heave left it too late to get ready.
If you mean next year, start working on a plan and use...

Well for starters I'd look at cutting down on some of your starchy carbs and replacing them with fibrous carbs or your weight loss is going to be very slow. Also, change some of your fats for good...

To maintain your weight while dropping bf you're going to have to work on increasing your lean muscle mass. Circuit training won't achieve that.

You should be eating at LEAST 2000 cals (my...

Have you ever gotten ready for a show? Ever managed to get real lean and hold muscle tissue with your 'sugar is my home boy' theory?

Doubt it. With rediculous comments like your footnote you sound...

Bah, what utter bullsh*t.
Go ask ol' Yates if he ever ate cookies leading up to a show?!?! What do you think his answer will be?!

Think about the amount of rice you need to get 100g carbs from....

Yeh I see alot of clean eating bashing but no photo's to back up the fact they think they can eat pizza and ice-cream and 'all calories are the same'. Thats complete bullsh*t.

If you want to get...

If you're trying to stay that lean stay away from milk. You should be getting those cals from solid foods.
Cereal? Are you serious? Oh wait your only 18...
You'll prob manage to keep your bf under...

Wholey crap... Agreed with the above. You just need to find some stuff you like to eat and start stuffing your face.

If you think your fat get some help.

Just have meat at every meal you...