Now if you are working out 3 to 5 days a week you should be eating lots of protein that is the base to muscle mass but don't forget your veggies. salads and eat raw veggies. when you can thay are better for you .Don't forget the protein shakes 2-3 a day should do it I posted some recipes protien shake recipes and your fruits 3-4 a day .

 

               Now for the dieter (one who don't want musle mass )

         there are many diet plane out there. most dieters need a plane with some support to it or some help you may say if you just want to lose some weight and trim down you need a diet that fits you here is what I suggest this click link start your diet .