Originally Posted by LEWIS

in the diet section tatyana has posted a sticky on a good shopping list for new trainers, take a look - choose some of the things from each section and make 5/6 equal meals out of them a day (count a protein shake in morning and after training as two of the meals) make the others consist of 40% protein 20% good fats (peanut butter, olive oil (room temp not to fry with), almonds, salmon ) and 40% carbs.

there is a link also http://www.brianmac.demon.co.uk/food.htm that will break it all down for you - remember the fats are not all good on this link stick too the abouve fats i have named.