I'm actually surprised that this area of the forum isn't full of threads and facts. I hope the administrators can make a "sticky" of this thread and keep this at the top for people to reference and use as needed. Our nutrition is the key to get the look and feel we want! Not just how many reps and pounds we can lift. I hope this is useful for everyone.
Well I tried to upload the file but it kept giving me errors. Here is the link where you can download it yourself. Don't bother printing it please! Save the paper and ink and simply view it on your computer. I know...I'll get off my "Be Green" soap box!