As you have probably figured out from the previous post, you need a healthy combination of diet and exercise in order to acheive results. We'll start with the important part first: your diet. Now, trust me, you are not going to like what you hear. It's become automatic in our minds to think of starvation when we think of diet. Their are three types of diets: bulking, cuting, and maintenance. I will go over the macros first so that we are on the same page. When trying to decide how much and what to eat, there are three essential things that need to be taken into account: protein, carbohydrates, and fats. Now proteins are almost always a set amount but vary depending on the level of activity per day. Survival level is one gram of protein per pound of bodyweight, This is the part you're not going to like: many people are not getting enough protein a day. If you weigh 150 lbs, you need at least 150 grams of protein a day to even think about building muscle or losing fat or even staying as you are. One serving of chicken breast is about 23g of protein, and as you can see, you're going to need quite a few chicken breasts. There are many sources of solid, healthy proteins, including chicken, tuna, beef, cottage cheese, milk, and protein shakes. Some of you may ask, "well, I can't just sit and eat food all day." That is very true. instead of eating 3 meals a day, you should spread them out into 5-8 smaller meals. That way you can split your protein evenly and include some other snacks to go along.