The Best Bodybuilding Diet and Food You Should Take

Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day.
Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day.
Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day.

Meat, Fish, Poultry. (per ounce, 28g)
Food
Atlantic Salmon 56.6
Bacon back (grilled)
Beef (mince-lean)
Catfish (fillet)
Chicken (breast)
Chicken (drumstick)
Chicken (thigh)
Cod
Crab (Alaskan)
Deli roast beef
Halibut
Ham (sliced-lean)
Lamb (leg)

Dairy & Egg Products. (per ounce, 28g)

Egg (whole-1 large)
Egg (substitute-50ml)
Egg (white-1 large)
Low fat buttermilk (250ml)
Ricotta cheese (part skimmed)
Yogurt (plain fat-free)
Swiss Cheese (reduced fat)
Skimmed Milk(250ml)
Cottage Cheese (2%)