Killerkeane

As you know.....There are 3 basic nutrients.
1. Protein composed of various amino acids provides the building blocks of muscle tissue.
2. Carbohydrates, fuel for energy, is composed of a variet of less complex or more complex sugar and starch molecules.
3. Fats (or oils), the nutrient that contains most densely packed energy stores.

Now for every 1 gram of protein and carbohyrdrate there is 4 calories.
for instance: If you look at a tin of tuna and it says 30g protein-that food will comprise of at least 120 calories.
For every 1 gram of fat there are 9 calories meaning that if a flapjack contained 9g fat it would constitute 81 calories.

In formulating your diet you want to think about getting your food from the best sources, by this i mean the best nutrional quality. Protein foods will mainly be eggs, milk, fish, cheese, beef, chicken, nuts etc and an odd protein supplement wont go amiss either.
The majority of your carbs should come from the lower end of the glycemic index...this is a chart that basically tells us how quickly the energy is metabolized. Sugar foods should be avoided because they are higher GI foods. (meaning they are metabolized quick and gives you a short brief high if you like).
Foods such as Wholemeal Bread, Oats, Rice and Pasta are low in the GI and should therefore be your main sources of carbohydrate.
Fats however are also vital in staying healthy....in many cases they are actually proven to lose fat (certain types that is) so eating unsaturated fats like nuts, avacados, olives would be a good idea in small amounts.
Get into the habit of reading nutritional information on every product, this will give you a good understanding on how many calories you are eating a day.

As a guideline though try to eat 30-50g protein, times this by the 6 meals you will be eating per day and you will get something around the 180-300g region which is for most more than enough to build muscle mass. 30-50 calories per meal in protein accounts to 150-200 kcals so you will have to eat carbs and a small amount of fat in each meal aswell. Eating 500 kcals in each meal is crucial! Try eating 3000 calories a day first....if results are hindered up in small increments until you see a difference, eating too much will result in substancial amounts of fat gain.

I have rambled on a bit....hope that helps a bit more in you understanding diet as it is important.There are tonnes and tonnes of example diets on the internet, if you post up somebody will be more than happy to supply you with one.

This is an example diet Gazmatrix posted up, reason i chose this is because you can understand how calories are accounted for via protein/carb/fat values.

9:15 Breakfast Cals Fat Carb Pro

1 cup of oats 300 6 54 10
3 TBSP of Whey protein 185 3 6 36
10 fl oz Skim Milk 113 1 15 11
1 Medium Banana 109 1 28 1

Totals 707 11 103 58

12:30 Dinner Cals Fat Carb Pro

4 Large Eggs Scrambled 309 21 2 25
2 Slices of Wholemeal Toast 161 3 30 6

Totals 470 24 32 31

4:00 Pre-WO Meal Cals Fat Carb Pro

1 cup of oats 300 6 54 10
3 TBSP of Whey protein 185 3 6 36
1 TBSP of peanut Butter 95 8 3 4

Totals 580 17 63 50

6:00 Post-WO Meal Cals Fat Carb Pro

4 TBSP of Honey 255 0 69 0
4 TBSP of Whey protein 247 3 7 47

Totals 502 3 76 47

7:00 Tea Cals Fat Carb Pro

2 cans of Tuna 254 1 0 64
3 oz of Whole Wheat Pasta 258 2 48 11
2 cups of Broccoli 54 0 10 6

Totals 566 3 58 81

11:00 Supper Cals Fat Carb Pro

1.5 cups of cottage Cheese 304 7 12 47
1 TBSP of peanut Butter 95 8 3 4

Totals 399 15 15 51

Totals for Day, Cals 3224 Fat 73 Carb 347 Pro 318

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Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen: