Many of you probably live on a diet of protein shakes with high amounts of protein. This is not what protein was meant for. Proteins are meant to heal and repair your muscles. There are two different types of proteins: complete and incomplete. This refers to whether or not the protein contains the appropriate amount of amino acids. Complete proteins would be fish, beef, chicken, eggs, yogurt, and milk. Incomplete proteins are grains, seeds, nuts, and beans.
When you're in a caloric surplus, your body is going to use that protein to do it's job, repair and build new muscle. Eat the amount of protein of the weight that your trying to reach. This doesn't mean to up your protein from 200 to 250 grams of protein. Make it sequential. If you're in a caloric deficit, then you're body will use the protein to fuel your body, only. Eat the 1.5 times the amount of protein of the weight you're trying to reach. Again, keep this sequential.
Carbs have gotten a bad rap over the years because they are the easiest group to overeat on and don't keep you satisfied for long. Carbs are the most available source of energy for the human body. When you digest a carb, it breaks down into the simplest form of sugar: glucose. If there is room, it gets stored in the muscle, if not, it gets stored in the blood stream. It is essential to include carbs into our diet and determine the amount of calories we can eat.
There are many conflicting pieces of information about fats. So, what's the truth? Fat is the highest density source per gram and also provides essential building blocks for cell in the body. It contains fat soluble vitamins that the body needs to develop the brain and vision. Omega 3 and Omega 6 fats are not able to be recreated by our body, and thus we must eat them. It is much easier for the body to store fats and fat in your body than with carbs and proteins. Josh suggest no more than 25% of your daily intake should be from fats.