They All are BS, and take mass from your wallet and add it to the supplement scammer's wallet.
Red meat and Potatoes or rice and veggies after heavy work and recover for a lean guy.
Make sure theres enough fat, including COLESTOROL in your diet. If you have too high body Fat, this is not a option unless you cut total calories to about maintenance. Get rid of the high GI carbs and trade for the beef and egg yolk fats calories.
SHort intense workouts of 1 1/2 Hr max. Enough sleep to feel recoverd. No intense cardio.
Look at a distance runner for a clue.
awesome adivce...but a few things i would say...
you should exchange as many carbs for as many fats as you can. ideally, you want the bulk of your energy calories coming from fats. NOT carbs. you should eat plenty of whole eggs and meat, and even some cheeses. keep your lean proteins like chicken and tuna and turkey for later in the day..eat less fat as the day progresses. as for carbs, i would suggest that your only source of carbs be vegetables. ideally, only nutritious, fibrous, antii-oxidant packed vegetables with low gi ratings. this means no carrots or corn...but lots of broccoli, green leafy lettuce, celery, and cucumbers.. drink 8 full glasses of water a day! this doesnt include diet soda and tea or anythng else. view water as a supplement that you have to take 8 times daily. remember...muscle is almost 80 percent water, and only 20% protein.. so as far as the importance of nutrients and supplements, drinking water 8 times daily far exceeds drinking a protien shake post workout!
for the workouts, i wouldnt go any longer than ONE hour. any more than this and your test levels will fall dramatically.
8 hours or more of sleep!
cardio should be done, low intensity, 30-40 minutes; either first thing in the morning or right after hittin the weights. the frequency is dependant upon your goals, and where you are now. you could just do it once or twice a week, if you are trying to build a ton of muscle. or you could do it every day twice a day, if your main goal was fat loss while maintaining muscle.
