Your diet, Greek for way of life, is basically a budget, a set allotment of calories or energy needed to maintain life and in pursuit of your goals, whether that be fat loss, muscle gain, or general health and maintenance.  Wherever you set that budget, you need your books to balance according to your set aspirations and goals. Energy in vs energy out set according to desired results.  As with

Posted by Craig Brown I see a lot of posts by ladies very disheartened at their weight loss , whether they have been eating well and training for a couple weeks and weight remains unchanged or its gone up 1-2 kg and you see them get discouraged and well-meaning advice like you gaining muscle or similar. This is not entirely accurate, as a healthy male doing everything right and eating