Please help me me a diet to follow

[lokobreed]

I want to eat very helathy as Im trying to get buff and do cardio also to stay toned...

I need a good diet to follow: so far I have just beeen eating oats and wild rice but but ont have anything set like how many measl I should eat a day and what should I eat in breakfast lunch dinner...

Please if anoyne can give me a good diet to follow id really appreciate it.

Also how much protein should I try and have in a day?

 

[KataMaStEr]

You should check this thread out, lots of great info. Everything you probably have a question about you???ll find it there.

Also you need to give a bit more info about yourself for someone to help you

Gender
Age
Weight
High
Do you have a slow, fast or average metabolism? ???

 

[lokobreed]

k

GENDER: Male
HIETH: 5'7
WEIGHT: 155
AGE: 17
METABLOSIM: I believe its average