Stacks & Micronutrient

Before I provide my "secret" stacks and nutritional diet, how can an individual know how much protein should they consume. Every athlete has different ration towards their diet from bodybuilder to distance runner up to trauma recovery.

Bodybuilding	1.0 - 1.6g/lb bodyweight		Endurance	0.7 - 0.9g/lb bodyweight
Power & Speed	0.9 - 1.1g/lb bodyweight		Trauma Recovery	0.9 - 1.4g/lb bodyweight
Dieting	0.35 - 1.0g/lb bodyweight		Stressed	0.45 - 0.7g/lb bodyweight

Now I'm in bulking and dieting at the same time so I'm consuming around 170grm protein up to 270grm per day. Personally I would suggest others to cycle the protein intake from the lowest amount to the highest weekly because to burn fat most competitive bodybuilder cycle their carbs intake to play around with the calories. Example, high carb day usually goes with low protein consumption and low carb goes with high protein.

			Macronutrient Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Protein 32.50% 32.50% 42.50% 55.00% 27.00% 27.00% 32.50% Carbohydrates 52.50% 52.50% 32.50% 25.00% 67.00% 67.00% 52.50% Fat 17.50% 17.50% 27.00% 27.00% 12.50% 12.50% 17.50%

Next, most of my protein comes from chicken breast oven and tuna/salmon in can.

Chicken breast meat only, cooked, roasted

	Grams	Calories
Protein	31.02 grams	124 calories
Carbohydrates	0.00 grams	0 calories
Fats	3.57 grams	32 calories

Tuna/ salmon in can

	Grams	Calories
Protein	23.62 grams	94 calories
Carbohydrates	0.00 grams	0 calories
Fats	2.97 grams	27 calories

My meal of the day goes like this :-

Breakfast	Tuna in can
Lunch	Chicken breast
Post w/out	Whey Protein
Post w/out meal	Chicken breast/ Tuna in can
Tea-break	Chicken breast
Snack	Cashew nut
Dinner	Tuna in can
Supper	Chicken breast

As the competition get closer I increase my cardio from 3 to 6 times a week. To fasten the fat burning process and keeping the strength and focus I used N.O with Thermogenics products like caffeine, L-carnitine and Yohimbine.

If doing a long duration of steady pace cardio ain't working anymore, try to change it to HIT (High Interval Training) surely it help the fat burning effect.
I would also suggest to have a single cheat meal every 10day, reason it will help to reset the metabolic rate and also to cheat the body to digest more calories after consuming the cheat meal.

more info : http://www.bodybuilding.com/fun/south9.htm