There's some basic diet advice you need to know before making your own diet.

Depending on your weight, height and body fat %, you will need to ingest a certain amounts of calories per day to either lose fat, gain muscles, or both. Here are some tips.

- Eat aprox 4-6 meals a day
- Each meals should have about 25 - 50g of protein.
- Drink plenty of water thought the day ( 3L is perfect )
- If your goal is to gain  weight and you're not gaining enough, eat more. If your goal is to lose fat and you're not loosing, eat less. Try to keep your protein intake about the same on both , to make sur you keep gaining muscles.
- Don't drink alcohol.

- Prepare your meals in advance, place them in glass type tupperware and reheat them in a microwave later on.
- If you do take a Whey protein powder supplement, take only one scoop per day, within 30 mins after training.
- Protein will be better absorb if taking with a carbohydrate.
- Have a cheat meal once a week (MAX) 
 

 

I could tell you that '' X '' diet style is the best, but everyone is different and everyone react different to certain foods. You have to try one and see what works best for you. I know for me personally, chiken breast are not the best, I get stomach ache and I really feel like I did not digest it right. I preffer fish, seafood, lean beef, pork, turkey, eggs.