Hi Draps
all good advice from Steve and Gareth, my experience with diets are a little different in some areas, I eat as little carbs as I can get away with
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for some reason I'm assuming that coz you're in the army that you are training drug free, dunno if thats the case. anyhoo, you wont need to get fat or 'bulk up' to build muscle, I've been there and dont recommend it to a natural.
you will, however , have to experiment with your diet to see how your body responds unfortunatley, everyone is different.
I would recommend a starting point of 6 meals per day, with 3 hours in between each. Like Gareth already mentioned its the protein that builds muscle so you're gonna want to get enough. As a natural, however, I would put a limit on the intake.
this is only from personal experience, I know guys who take in between 500 - 700 grams of protein per day BUT I have had better results on 250grm than I had on 350grm.
anyhoo, at 78KG bodyweight, I would aim for around 200grm of protein per day, to see how your body reacts. split this into 33 - 35 grm of protein per meal. I'll have to defer the quantity of carbs to the other guys coz I hate 'em (the carbs, not the other guys)
food wise I thin Gareth covered the rice/pasta/ potato thing. out of all of them I would go for the brown rice.
a great source of carbs is oatmeal, not the instant flavoured stuff but the old fashioned whole oats.
if you've gotta eat bread make sure its not white. multi-grain aint too bad.
stay clear of meals which are both high in carbs AND high in fats. if you're eating a meal wich is high in fat (which is ok imo) like say eggs/bacon make sure the carb content is low.
the diet is the hardest bit to get right and will take a bit of arseing about but its the only way to make decent gains. good luck bro, I'm sure you'll nail it
