OK, After a lot of reading i concluded this;

1) IM 6'4 and 216 pounds, 21 years, male
2) I want to get to 196 pounds by summer
3) I need a 2500 calories each day
4) I need the 50/30/20 calorie combination
5) I should eat 6 times a day
6) I want to follow this scheme for the diet

7am.- Supplement Shake
11am.- Fruit or Vegetable
1pm.- Gym
3pm.- Chicken, Fish, salads etc (heavy meal)
5pm.- Yougurt + Granola bar
8pm.- Supplement Shake

a) I have 7 months in the gym, i lost about 30 pounds but i have a lousy diet
b) I have aquired muscle, but not enough
c) I train at 1 pm every day, 2 days heavy cardio, 3 days weights. I train about 60 to 90 minutes

I have used this supplement Herbal Life 1 (http://www.achieve-better-health.com/product_info.php?products_id=142) for my first and last meal every day.
But i think this supplement is not addecuate for me

I came up with this supplement Herbal Life 2 (http://www.achieve-better-health.com/product_info.php?products_id=7)


NOw im wondering if u could tell me of ONE supplement wich gives me an appropiate amount of cabrs/prots/fat that i can take in the mourning and in the evening

Hi Roy,

I replied where you originally asked this.

http://forums.johnstonefitness.com/showthread.php?t=1222&page=2

Marcus :tucool: