To gain mass or to get shredded you want to have at least 6-7 meals a day, but the two different diets is determined by how much you eat at one time. Even when you cut up, you need to constantly eat to supply your body with protein and to prevent your body from going into a catabolic state, in which it feeds off of itself in order to supply its body with nutrients. The more muscle you have, the more fat you will burn to maintain it. Furthermore, if your body knows that food is coming it will use that food as readily burned energy. When you don’t eat for long periods of time it stores that food as body fat to be preserved for food in a later time in the day. Often times it is not used as energy so the fat accumulates. 

Also, you should be drinking at least a minimum of 1 gallon of water a day. Whether ou are gaining mass or cutting up, your water consumption should not change. Water is the one of the most important nutrients your body can get. In addition, try to incorporate a variety of juices (ex: orange juice, apple juice, vegetable juice, etc) into your fluid consumption to meet daily nutritional needs.

Breakfast: 2 packets low sugar oatmeal prepared with milk; 1 scoop protein; 1 tbsp omega 3,6,9 + Cellucor C4-Extreme

Post workout: 2 scoops whey protein prepared with water; Banana

Lunch #1: Whole Wheat PB & J sandwich; Glass of 2% milk

Lunch #2: Grilled Chicken Breast 4-6 oz; Rice 200 cal

Snack: Small Package of Baby Carrots and/or apple; Handful of almonds

Dinner: Grilled Chicken Breast 4-6 oz; Rice 200 cal

Snack: Non-fat Greek yogurt

Pre-Bed: 2 eggs or low calorie yogurt and/or apple

Remember to take a pre-workout supplement before the gym to help prime your body for muscle growth and fat burning. Your workouts will be close to useless without one. The best one on the market is one that contains 4 essential ingredients: Beta Alanine, Creatine, Caffeine, and L-Arginine- which act together to create snyergistic growth within your body, priming your body for fat-burning mode. The best one on the market that contains all of these 4 ingredients is Cellucor's C4 Extreme.