Make sure you hit up the main food groups ie. Proteins-chicken breast,fish,lean steak Complex carbs-beans,oats, rice,pasta Fibrous carbs-broccoli,salad Healthy fats-peanut butter,nuts, fish oil Dairy/eggs-milk,eggs, low fat cheese Get plenty of sleep (8 hours) and find a good multi-vit Oh and drink water like a motherfucker.....minimum of a gallon a day if you can! As said above I try and eat 8 small meals a day and aim to consume about 300 grams of protein. I climb for a job so burn calories all day long, there are loads of good websites dedicated to this sort of thing, make a note of your stats.... Weight, height, age etc and you should be able to find out what will work for you! Good luck!