Hey,

I was referred here by Matt (who said you're all awesome) after being shown that I don't need steroids but a proper diet.

My stats are 22 years old, 195lbs, 6ft, ~15% BF.

My heavy weight session is at 7am in the morning and that is the reasons I try to eat at 6am and my Whey directly after it. I do Jiu Jitsu 4 nights a week also at 6pm until 8pm and it can be quite intense on cardio depending on who is in for the sparring.

Also I work night-shifts sometime so my eating times can be reversed from AM to PM, I was wondering how damaging this will be to my goal of ~11% BF?

Is fruit or yogurt allowed?

One more thing I feel like I should declare, I've got a horrible addiction to Pepsi Max which has 0 Protein, 0 Carbs, 0 Fat and 1kCal but I still feel guilty about having it.



Thank you very much for any advice you can give.