The truth is that it all depends on what you’re trying to accomplish. If you’re trying to lose some body fat but keep the lean muscle that you’ve built on, then this is what you need to do. Take your bodyweight in pounds (we’ll use 150lb as an example for the sake of this article). This would mean you would need to eat around 150 grams of protein, 150 grams of carbohydrates and 60 grams of fat (150 x 0.4) per day.
If you’re trying to bulk up, you need to multiply your bodyweight in pounds (150lb) by 2 to get the daily amount of grams of protein you should eat per day (300), multiply by 2.6 to get the daily amount of grams of carbohydrates you should eat per day (390) and multiply by 0.8 to get the daily amount of grams of fat you should eat per day (120).
All nutrients should come from high quality food. For protein you should eat chicken breasts, turkey breasts, egg whites, lean beef, whey protein and fish fillets. For carbohydrates you should eat wholemeal bread, wholemeal pasta, long grain rice, vegetables, fruit and oats. For fats you should intake fatty oils. I personally recommend Flaxseed Oil as best sources for high quality fats. Your meals should be spread out throughout the day and you should eat 5-6 times per day.
All of the above should be accompanied by a strict exercise program. If you’re trying to lose some bodyfat you should do heavy weights accompanied by light cardio. By heavy weights I mean weights that you can do no more than 8 reps per set with. Start off with 4 sets per exercise and take it from there. After your weight training workout, hit the treadmill and do light cardio for around half an hour to 40 minutes.
If you’re trying to build muscle then do the exact same thing but don’t do any cardio at all.
I hope this is a good starting point for you in your muscle and fitness building quest and I would like to take this opportunity to wish you luck!