What you need: complex carbohydrates, protein, and fat.How much of each: 55% carbs, 30% protein, and 15% fat.Complex Carbohydrates - Your body's primary energy source comes from complex carbohydrates. A few examples are wholegrain breads, brown rice, and oats. Keep away from the simple, refined carbs. The refining process that many of our foods go through is what makes them useless. A few examples are white bread, candy, cakes.Getting away from white rice and eating brown rice may not be easy for some to do but a simple change like that alone will start to show results in your energy levels and soon your physique. If you're going to be building muscle on your body then you need to have a moderately high intake level of complex carbs. Proper carb intake will ensure your energy doesn't come from protein which is busy building your muscle mass, therefore preventing any breakdown of muscle tissue.