How can I build an effective nutrition plan?

Hi Amazia,

For a basic starting point to designing a diet to lose fat on your way to a six pack, see the article: http://fitnessinventor.com/articles/1789-musclediet-six-pack-plan

To put together a mass gaining diet, the basics are laid out in this brief article:
http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid

Once you have read these, feel free to ask another question for more details or to clarify anything.

Ive read the six-pack article allmost as many times as you gave out the link:) my question was reffering more twords number. Im looking to see if there is a way to know how much protien,carbs and fats you should consume for each goal. Foe example bodyweight x 15 is the calories you should consume daily, and thrue that take 50%protien 30%carbs and 20%fats. Or the other way: bodyweight x 2 for protien. Im looking to see if there are numbers to go with, or just experiment on yourself till you get what you aim for.

Thank you!!