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Goal 1: Fatloss This is for those who just want to lose fat, muscle isn't much of a priority. Start off the day with a protein/carb meal. Carbs should be from a low G.I. source (oatmeal, oat bran, brown rice etc). No fat with this meal. If you lift, do it after this meal and then have a similar meal PWO. If you're not lifting on this day than meal 1 was your last carb meal of the day. You should eat at least 5 more small protein/fat meals spaced out throughout the day. Examples of meals: Steak and broccoli, a protein shake with 2 tablespoons of extra virgin olive oil, a chicken salad, an omelette with mushrooms, etc. Don't worry about small amounts of carbs from stuff like nuts and vegetables. Eat 1 gram of protein per pound of bodyweight, minimum (1.5 grams on work-out days). Cardio at least once a day before bed after your last meal (a brisk walk after meal number 1 on non-workout days is a good idea too).
Mass Gain This is really easy. Eat alot. 2 grams of protein per pound of bodyweight. Lots of whole eggs. Lots of good carbs. PWO: 100 grams of whey protein and 100 grams of sugar (ideally WMS, dextrose or malto). The only restriction when in a mass-gaining phase IMO should be no high- G.I. carbs except PWO unless you're one of those lucky bastards that just can't get fat.
Lose fat and gain muscle This is the most difficult goal of course so the strategy for this one is more extreme. Basically you're going to eat carbs and protein on workout days and protein/fats on non-workout days. It's the same theory as diets where you eat carbs/protein during the first part of the day and protein/fat later in the day but it works a little better IMO. This isn't going to work at all if you lift every day because you'll just be eating carbs all day every day (duh), but as far as I'm concerned there's no reason to lift more than 4 days per week unless you have pro-bodybuilder genetics and recovery ability. I think it goes without saying that carb sources should as be low G.I. (except PWO). Fat sources on non-workout days should be as healthy as possible (at least 50%). I know of 4 people who maintained or gained weight doing this while dropping bodyfat (and 1 guy who got fat as hell doing it, go figure).
Mass Gain This is really easy. Eat alot. 2 grams of protein per pound of bodyweight. Lots of whole eggs. Lots of good carbs. PWO: 100 grams of whey protein and 100 grams of sugar (ideally WMS, dextrose or malto). The only restriction when in a mass-gaining phase IMO should be no high- G.I. carbs except PWO unless you're one of those lucky bastards that just can't get fat.
Lose fat and gain muscle This is the most difficult goal of course so the strategy for this one is more extreme. Basically you're going to eat carbs and protein on workout days and protein/fats on non-workout days. It's the same theory as diets where you eat carbs/protein during the first part of the day and protein/fat later in the day but it works a little better IMO. This isn't going to work at all if you lift every day because you'll just be eating carbs all day every day (duh), but as far as I'm concerned there's no reason to lift more than 4 days per week unless you have pro-bodybuilder genetics and recovery ability. I think it goes without saying that carb sources should as be low G.I. (except PWO). Fat sources on non-workout days should be as healthy as possible (at least 50%). I know of 4 people who maintained or gained weight doing this while dropping bodyfat (and 1 guy who got fat as hell doing it, go figure).
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