Here's the actual post if you don't feel like clicking the link(enjoy ):
What's important to keep in mind is that the diet's contribution to bodyweight is dependent on caloric balance and the diet's contribution to body composition is dependent on micro/macronutrient sufficiency. Specific food selections are not relevant to bodyweight and body composition outside the context of daily nutrition.
Compose a diet that has the right number of calories to meet your goals, with said calories derived from at least a sufficient amount of protein (1.0 to 1.5 grams per pound of lean body mass*) and fat (0.45 to 1.0 grams per pound of bodyweight**). Compose the remainder of your calories from your preferred mix of carbs and additional protein and fat.
Select whole foods as much as possible and use supplements only if your diet is deficient and you can't cure said deficiency by altering your intake of whole foods.
Additionally, meal timing and frequency are largely irrelevant.
* If you're unsure about how much LBM you carry, as long as you're not obese, you can safely set protein intake to 1.0 to 1.25 grams per pound of bodyweight.
** If obese, use LBM to calculate fat intake and, if on a cut, you can lower dietary fat intake to as little as 0.35 grams per pound of bodyweight (or LBM, if obese) in the event you do not have the caloric budget for higher fat intake.
"Credit goes to WonderPug"
Last edited by Shik Valentine; 2011-07-08 at 10:42 PM.