Diet and Nutrition

If you are tying to lose body fat cut the carbs down to 30% of the total calories, protein at 40% of the calories and healthy fats at 30%.

How much protein?

If you are looking to gain muscle, then you should be eating at least 1 gram of protein per pound of body weight. So if you weigh 180lbs, you should try to eat 180 grams of protein a day.

How much fat?

Approximately 25% of you daily calorie intake should come from good fat.

Some foods containing "good" fat include:

Fish

Fish oil supplements

Nuts and seeds

Olive oil

Flax seed oil


How many carbs?


You factored in that you need to eat 1 gram of protein per pound, 25% from fat,therefore the rest should be in carbs.

Some foods containing "good" carbs include:

Oatmeal

100% whole wheat bread

Whole wheat pasta

Brown rice

Yams

Sweet potatoes

Beans

Green leafy vegetables


Organize It And Do It

Now that you have all of the diet information figured out, try to spread the calories out evenly over 4-6 smaller meals rather than 3 really big meals. Then, spread the 4-6 smaller meals out by eating once every 3 hours or so. That pretty much sums it all up. Be sure to drink plenty of water, get enough sleep, and of course... workout correctly.