Fat Free Yogurt. Helpful or not?

[AverageWorkouts]

Currently im trying to bulk and realized I do not have enough calories coming in every day. Im already a big guy, 6.2 190ish pounds. I want to add muscle weight but at the same time theres about 5-10 pounds give or take that I could stand to lose. Hence the hour and a half of cardio every day.

How will Fat Free Yogurt effect my gains? I heard dairy products make it hard to lose any weight at all. Im not focused on losing weight but I espect over the next 2 months that I will gain muscle weight while cuttin off that last bit of fat.

Any advice would be great, also any recomendations on high calorie foods that wont fat me up would be nice.

[perfectbeast2001]

how much sugar does it have though?

You really need to do some basic reading there mate. Firstly you will have to make a desision on wether you want to cut fat or gain muscle. Doing both at once is pretty much impossible although it can be done with the use of drugs and a 100% on point diet and training scheme.
The sort of foods you would be looking to use would be any unprocessed items. Unprocessed meaning bought in there natural form (not prepared in a packet) meats (avoid extremely fatty cuts) Fish and dairy for protein Oats, Sweet potatoes, Brown Rice for complex carbs and nuts, avocados and flax oil for fats (plus the fats contained in the meats to be calculated into total)
You may also want to use Whey and high GI carbs for pre,during and post workout nutrition.
You can add fruit and veg as snacks as long as you stay away from the starchy carb typres.
Adding things like yoghurts are not great as they are loaded with sugar and crap and really wont improve your gains. Dairy will not prevent fat loss but it can make some look a little softer and more bloated. This would only be a concern at comp levels of bodyfat though.

[AverageWorkouts]

Theres about 14grams of sugar in each yogurt cup, 5 g of protein, 19 carbs, 100 calories.

Decided to spend another week droping a good 5 or more pounds just to satisfy my stuborness then Come monday im going to bump up my calorie intake and drop some of my cardio.

Till then ill probly just have 1 yogurt a day with my lunch.

Still need a large source of calories for when I start my bulking diet next monday. Any recomendations would be great otherwise im stuck eating my lackin calories through unhealthy crap.