ive learned that at night when im hungry its best to have only fat and veggie, but if i have to break that "rule" i will have carb only and no fat AT NIGHT S , this cutts down on the possible "night" calories considerably:)
milk is essential whole and skim, just make sure you burn half of there caloric content with 1 rep=1calorie, i tend to not go over 100-140 caloric servings at a time, such as a cup of skim milk 80 calories, or 1/2 whole 1/2 skim milk wich is 120 calories (the mixture is best because fat is essential in the single digits for energy and satiation, but everything must be percise in order to become an ascended master.
just like perfect geometrical patters and shapes and solids must be at percise angles to work correctly. an octagon cant be "much" off and still considerd one or still considerd as master forming