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The diet I recommend is high carbohydrates, moderate protein and low fats. The optimum ratio would be 60-65 percent of your caloric intake from carbohydrates, 25-30 percent from protein and 10 percent from fat. There's much debate over whether you should eat a high carbohydrate diet or high protein diet. I personally feel that it's better to eat more carbohydrates than it is to eat more protein when you are trying to gain mass. Eating excess protein will not make your muscles grow much faster and is also damaging to your kidneys for long periods of time (basically because they work harder to eliminate the excess protein).

1. Carbohydrates.
   This is where you get your energy from. There are three basic types of carbohydrates:
   • Complex carbohydrates.
     These are the slow burning carbs. When complex carbs are metabolised they become glycogen which is stored in muscle for energy. Glycogen stored in the muscles provides a short term boost of energy. When you work out, you are using the stored glycogen for energy. Examples of complex carbohydrates include:
     • Potatoes.
     • Rice.
     • Beans.
     • Whole Wheat Bread.
     • Pasta (no pasta is not fattening until you add meat sauce or olive oil).

   • Simple carbohydrates.
     These are fast burning carbs. These provide energy for the short term. Simple carbohydrates are more quickly assimilated by the body and turned into glycogen. This doesn't mean you should go out and eat a whole pint of Ben and Jerry's (which is also fattening) to replenish your glycogen stores. Overloading your body with simple sugars increases the chances that there will be excess sugar which will get converted into fat. Examples of simple carbohydrates include:
     • Fruits
     • Sugar
     • Honey

   • Fiber.

2. Proteins.
   These are the building blocks of muscle. When you recuperate from a workout, your body uses protein to repair and strengthen your muscles, leading to muscle growth. You can get protein from the following sources:
   • Lean Meats like chicken and fish.
   • Egg Whites.
   • Complete proteins from vegetables.
   • Some dairy products.

3. Fats.
   Fat is also a source of energy but it is the least desirable source. Fat really doesn't do much to DIRECTLY contribute to muscle growth, i.e. fat can never be turned into muscle or stored in the muscle. When you're gaining bulk it's good to take in some fat for your body to burn while you're recuperating but you shouldn't over do it. So limit yourself when it comes to things like:
   • Butter
   • Cheese (even cheese on pizza)
   • Whole Milk
   • Fried Foods
   • Mayonnaise
   • Red Meat

   [Fat: Why You Need It]