When i was newer to this lifestyle, i used to think "WTF does that mean" when i read posts like "get your diet in line". i had employed someone to help me put together a diet, cause at the time i had no idea how to do this. for the new people who were in the same boat as me, i list the following to try and help you out. this is not rocket science as i once thought. step 1: take your total cals. that you should be consuming for the day (there are plenty of ways to come up with this figure, got google?) and divide by 5 or 6, depending on how many meals you want to consume. that figure will tell you how many cals per meal you need. next figure out your macro's for each meal. a good place to start is 1 part fat 2 parts protein and 2 or 3 parts carbs. these ratio's might go up or down depending on your goals, but for starters, not bad. get your nutrients from food, not just protein shakes and MRP's. and when i say carbs i mean (for the most part) complexe ones not snicker's bars and ice cream. i could add a bunch more and i'm sure others who are smarter than me and more experienced than me will do so, but again this is a good place to start. hope this helps someone, if not, it was only 5 minutes out of my life...and for that i give myself the:borladuck: