Ok, thanks for the video link. After watching the videos I've come up with a few things.

I have a mesomorphic body (stalky) and need around 300g of protein a day. Carbs I'm going to shoot for less than 100g and fats are minimal. Now Milos says that you need to separate your intake to 5-8 meals a day to make sure you have a constant flush of amino acids throughout the day. So here is my sample diet. Please critique and comment what you think.

Daily meals

1. Egg White x8 Oatmeal
2. Chicken Broccoli
3. Tuna Fish
*Workout* Simple Carb (orange)
4. Whey Protein
5. Lean Steak and sweet potato
6. Cottage cheese
7. Turkey Sandwhich

He also mentioned taking an essential fatty acid.... Would *****-3 pills be good enough?

As far as goals, I'm going to weightlift and run 3x a week (45 minutes of cardio because I need to cut fat). What bf% should I be at before even considering aas?