w2097 is right on target.
A rule of thumb I use, is to always have some complete protein with every meal, which I?m sure you do anyway being that youre on this site.
As far as fats and carbohydrates, I find the best thing is to scale back the amount of fat I eat with a high carbohydrate meal and limit the carbohydrates I eat with a high fat meal.
So if I?m having a protein shake with whole milk, I?ll either limit or totally omit the olive oil from the two bowls of brown rice and carrots I?m eating.
If I?m eating 6 eggs scrambled in 3 tablespoons of coconut oil with an avocado and half a cup of heavy cream, I?ll limit my carbohydrates to a carrot.
Some people advocate eating either carbs or fat with protein, but never both together. I tend to disagree with this because I firmly believe that protein should always be consumed with fat for best assimilation, as this is how it is always found in nature. That?s why eating ?egg whites?, lean meats, skinless chicken breasts and skim milk is so foolish and contrary to the goals of bodybuilding.
Also, I have found through experience that certain foods, irrespective of their caloric or macronutrient constitution, are more disposed towards inducing fat gain in certain people over others. For example, I can eat brown rice with abandon and stay shredded, while eating the same or even lesser amount of pasta straps fat all along my waist. However, this can be do to possible food allergies or low grade food sensitivities. This is something you?ll have to spot for yourself by remaining attuned to your body composition before and after consuming certain foods.
Lastly, I should add that avoiding consumption of alcohol is key to staying ripped, both because of the empty calories it contains and the fact that it slows your metabolism thereby promoting fat gain. So next time you sit down to eat, limit or skip the wine and beer if you happen to drink.