Consume at least 1 gram of protein per pound of bodyweight on a daily basis. Protein provides the amino acids that are used as the building blocks of muscle protein.
Eat about 2-3 grams of carbohydrates per pound of bodyweight each day. Protein is the most critical macronutrient for muscle growth, with carbohydrates a close second.
Fat should comprise 20-30% of daily caloric intake. Diets rich in fat (particularly monounsaturated and saturated fats) tend to maintain testosterone levels better than low-fat diets.
To build muscle, consume 20 calories per pound of bodyweight per day. You must stay in a positive calorie balance (taking in more calories than you burn) to gain quality mass.
Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day long helping you gain mass and stay lean.
Pre- and post-workout, get in at least 20 grams of protein in convenient shake form. Protein shakes are considered supplements
Eat a slow carb 30 minutes preworkout and mainly fast carbs postworkout. As stated in Rule 2 select slower-burning carbs for most meals, including before you train
A micellar casein protein shake or 1 cup of low-fat cottage cheese with 2-3 teaspoons flaxseed oil or 2 oz. mixed nuts or 2-3 tablespoons peanut butter every night before bedtime.
Include 3-5 grams of creatine with your pre- and postworkout shakes. One of the most effective supplements to buy is creatine.
Take 1-3 grams of HMB with food in the morning, before and after workouts and before bed during your first three months of training.