I really appreciate your time in responding and will go over to that section and do some research. I'd say my diet is definitely better than average, getting plenty of protein but could probably cut back on the fats. When I say fat im not referring to burgers and fries but I do take in a lot of good fats. For my average day of protein I take a few shakes a day, 2 boiled eggs each day, greek yogurt, 8 egg omelet(6 whites 2 whole eggs) 1 chicken breast some cottage cheese and half a gallon of milk and a few portions of almonds. overall a rather health daily intake of protein, however i know quite a few of these such as all the dairy probably should be substituted for a less fatty alternative such as tuna other fish or additional chicken breasts. I'm currently around 10-12 percent body fat and those changes would get me to the 7-9 percent range but wouldn't help muscle growth would it?