Diet part 3 - Protein

Protein is important, probably the most important macronutrient you could need for  healthy muscle development. Now take your bodyweight in lbs and eat 1g  of protein for each pound. (eg: you weigh 180 pound you should eat 180g of protein each day, but if you are 200lb and your ideal weight is 160lb, you should eat 160g of protein each day) I'll list some reasons to eat protein:

• It helps you build muscle.
• It helps you lose fat.
• It supports muscle over fat making you lose more fat and less muscle on a diet.
• It will make you recover better from exercises, it also decreases soreness.
• It keeps off weight loss.

Somebody told you that eating a lot of protein is unhealthy? And if you eat too much you'll get sick? That's all groundless nonsense, you can eat as much protein as you want, you can eat 500g if you'd like, but it won't help eating over the amount needed, you can also eat as much protein in one meal as you'd like, there is no limit.

Protein rich foods: 

• Fish
• Poultry
• Eggs (Also, eating more eggs a day has no effect on health or cholesterol, but that only applies if they are boiled, as scrambled eggs contain oil used to cook them which does increase cholesterol.)
• Red meat
• Milk

If you are on a diet, try eating 5g of protein for each 50 kcal.

PS: Eating enough protein would be advised but it won't kill you if you eat less although it would probably slow muscle development.