separate all carbs and fats
meal 1 should be pro and carb.
meal 2 pro and fats
pre workout should be 1 scoop pro and an apple
post w/o should be 1 scoop pro with 25 grams dextros
ppw/o should be pro and veggies
pre bed should be pro and fats.
if u are 6’4 215lbs or whatever it said, you body will be consuming about 2800-3000 cals a day, so there for to effectivly diet u need to target that cal range about 2500 to start. then as u plataue, go a lil lower. so on and so on.
cardio-if can be done right when u wake up this is what u want. no food no water or anything in u at all.