They may be of use to someone. Bored at the moment so I thought I would post them.

protein- to build muscle tissue
carbs/fat- energy

1 g protein - 4 calories
" carbs - 4 calories
" fat - 9 calories

minium of 5 days daily

body takes roughly 24 hrs to break down beef,chicken 6-7hrs,fish 5hrs,diary/milk 2-2.5hrs,whey 20mins.

small frequant meals throughout the day

mix protein food choices throughout day

complex starchy carbs in morning for sustained energy

fat - minimal amount daily. fat is hidden in all protein sources. Only take in essential fats.

starchy complex carbs - in the morning or before high energy demand. slow sustained energy.

fibrous carbs - veggies - anytime,no limit

simple carbs - only during or after workout

essential fats our body'd can not produce naturally

eating less is not always better

find out metabolic rate

frequent small meals daily,high protein intake in every meal,fibrous veggies anytime,essential fats needed,carbs taken on demand.