If you are interested you can post or pm me how you basically eat and what you wanna achieve and we fix that...you need some trial and error what works best for you, but thats soon be done after some hints...if you like..

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"..che can learn every fucking thing che woants, che´s still noat going to leave this ring allive.."

well latley i havent i havent been eating much maybe 2 meals a day ( sub sandwitches, some salads)...and just drinking water...im going grocery shopping tomorrow...any ideas on what to eat...

ok first of all...real food is better than shakes...but shakes are better than nothing...

in the morning and after train you can have lots of carbs....oats in the morning and anything fast carbs like rice or pasta in the posttraining meal...

the rest I would say keep it to your meatbolism...eat lot of little meals not much more than the size of your hand and mostly protein...stuff with tuna, chicken, turkey lean beef so on (or like michael jai white says...protein is all food that has parents...I love that line) add lots of vegatables...drink a lot of water or tea...no soda shit...before cardio you can drink coffe to boost up and burn more (abot 1/2 an hour before)
eat about 4 to 8 times a day...depend on how little the portions are..eat clean...wich works best...once a week or every week and a half...eat what you like...get some burgers, pizza, soda and stuff...it keeps you going eating clean the rest of the weeks longer and it boosts your meatbolism...and life is too short to eat just what is healthy..

that are just some basics...don´t eat too less!!! But don´t eat too much junk...and don´t believe flexmagazine...if you aren´t on some shit you won´t need 4 gramms of proteine per kg bodyweight...
1 per pound is ok and enough...drink a lot and work out...and send us your pics looking like scott...

Have you seen...Giangrosso opend a pic threat in the offtopic...
I personally stay away from too much milk products since they aren´t too healthy for grown people...although they have good protein...I drink shakes with water or rice milk...and just add some milk here and there...but not as much as people are used to...

skip bread completely and keep pasta if so for the post training meal and you will rip down for shure...

Do cardio in the morning half an hour after your coffee and on empty stomach if you wanna loose fat...but take some aminos with it for your muscles...

or add some cardio after ýour weights...

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"..che can learn every fucking thing che woants, che´s still noat going to leave this ring allive.."

thanks alot boyka you have been a lot of help...all the advice you gave is superb..i will try my best to follow it..doesnt sound to bad...

just one thing that makes it difficult is my sleeping since i do work overnights...i get home around 8 a.m and sleep a few hours and usually go to the gym around 7 p.m

I am glad if I can help you...if you have any other questions feel free to ask...

About that sleeping sit...well I worked for some years over night...you have to change your rythm...but I can tell you it isn´t good for a long term situation...just turn the day around and workout before or after work...(like you would during day time) eat during the time you are awake wich means in this case during night aswell...and catch sleep during the daytime...you need some solid sleep in one peace or you will get overtraining soon...

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"..che can learn every fucking thing che woants, che´s still noat going to leave this ring allive.."

yeah ive been trying to get a lot of sleep but i usually average 5 - 6 hours of sleep a day...its just that i cant sleep after i wake up i dunno why...but now that im working out ive notice i have more energy then before