I believe a person should take in at least 1 1/2 times his body weight of protein. I feel that 2/3 of that should come from meat. Like real lean red meat or boneless skinless chicken breast. The rest of the protein can come from protein supplements. Right after you train you should take in a good source of protein. Like whey protein. About 40-50 grams.
Carbs should come from things like oatmeal, yams, brown rice, baked potatoes, and some salads is fine also. If you eat things like that it will keep your blood sugar pretty stable not fluctuating as if you would eat simple sugars. I would eat 30 to 50 grams of carbs for all the meals up until about 5:00pm. Before 5:00pm I would try to eat about four meals. So then the last two to three meals of the night would just consist of protein.
First I would determine what your BMR (basic metabolism rate) is. I know I normally weigh around 200lbs so mine is around 2000 calories a day that I burn. That means if you did nothing you would burn that many calories. So add up your BMR and about how many calories you burned through the day. This will tell you how many carbs to eat. If your around 200lbs then I would keep the protein about 300 grams. That is 1200 calories in protein. Like I said I would keep fat to the smallest amount I could. Except for the essential fatty acids. So say you weigh 200lbs. Your BMR is 2000 calories a day. Say you burn 1500 calories in work, training, and cardio in one day. So you burned a total of 3500 calories that day. You would want to take in about 2500 calories to 3000 calories. You wouldn't want to not take in enough calories because you will start to burn protein and muscle. So you take in 300 grams of protein, 20 grams of fat (that's about 200 calories). That's a total of 1400 calories. So you would want to take in about 300 grams to 400 grams of carbohydrates a day. If you took in 300 grams of carbs then that would be 2600 calories you took in that day. That means that you burned 900 calories in fat. There is 3500 calories in a pound of fat. So if you did the same every day that would mean you should burn off about 2 pounds a week.
Your Basal Metabolic Rate (BMR) shows the number of calories
your body needs to operate. This doesn't account for any activity,
it's simply the energy needed to sustain a heartbeat, breathing and
normal body temperature. It measures the body at rest, not sleep,
at room temperature.
Here is the amount of calories in fat, carbohydrates, and protein.
Protein - 4 Calories per gram.
Carbohydrates - 4 Calories per gram
Fat - 9 Calories per gram
These are just some of the basic supplements that I think a person should take. They are a glutamine, creatine, chromium, BCAA's, beta-caratene and a good multi vitamin. Glutamine is good for recovery and your immune system. Creatine will help you feel more full and get better pumps. Yes, creatine will make you hold water so cut creatine out about three weeks out. Chromium will let you use your blood sugar more efficently. You should take BCAA's while you train to hold on to that lean muscle you worked so hard for. I feel if a person has real fair skin then they should supplement with beta-caratene to help with skin pigmentation to get a dark healthy looking tan. And don't ever forget a good multi vitamin. It will help keep you healthy and keep every thing working right.
I will tell you some contest diet recipes that I personally use. One of my favorite recipes. I take and cook about a pound of chicken breast on the George Foreman grill. I then take and cut it up into small pieces. Then I take and steam brocilly in a pot. I then take and put Mrs. dash tomato, basel, and garlic seasoning and put it on the broccilly and mix it together. Then take and mix the chicken and broccilly together and then mix it all together. Make sure you let it steam all together for about five minutes. Then it will be ready to eat.