Nutrition is very important to get your body in to shape.

Your nutrition plan will depend on what your goal is: fat loss or mass gain

It is a simple concept of your body burning a certain amount of calories per day, if your goal is fat loss then you should you should consume less calories than what your body burns per day and the opposite for mass gain.

You should eat 6 small meals per day. To ensure you eat all the right meals at the right time you must use a meal planner to plan your meals. The meal planner can also guide you to ensure you consume the right amount of calories and with the shopping list you will know exactly what to buy.

Your nutrition plan should consist of the correct amount of protein, carbohydrates and fat. The ratio recommended for fat loss is 40% protein, 40% carbohydrates and 20% fat. For mass gain 30% protein, 50% carbohydrates and 20% fat.

Protein
You should consume 2g of protein per kilogram of body weight, thus if you weigh 50kg you should consume 100g of protein on a daily basis. Try to eat protein with every meal, it is not necessary to have carbs or fat with every meal.

Stay away from all processed meat like polony, vienas, deli meat, sausages, etc. These sources of protein aren't good for you, especially for fat loss because these meats may have fats and fillers added to them.

Carbohydrates
It is essential to add carbs to your nutrition plan to ensure you have energy to function. It is recommended to add complex carbs with a low Glycemic Index (GI) to your nutrition plan. This will provide a constant level of energy.

What is Glycemic Index?

Fats
You should only include the good fats in your diet to complement your nutrition plan. There is a certain type of fat called polyunsturated fats which you should consume in moderation. These fats are called essential fatty acids (EFA) which can be consumed through food or supplementation.

Fats to avoid will be things like butter, margarine and all animal fats. Fats that you can consume will include olive oil.

Counting the calories
In simple terms you should use up more calories than you take in during the day to create a calorie deficit which will result in a fat loss. If your goal is to gain mass you should consume more calories than the recommended daily calorie intake.

The calories that you consume must have a required nutritional value, which means that you can't eat 3 bags of potato chips to attain your daily caloric need. If you get your daily calorie intake from processed foods it will result in you getting fat.

Calculate how much calories you need to consume daily to achieve your goal.