Growing doesn't take place in the gym, it takes place at the table. I don't believe muscle building is 50% training and 50% nutrition. I want you to think that nutrition is 100% and training is 100% from now on.

Protein
Protein is part of every cell, muscles, connective tissues, enzymes, etc. You need protein to build muscle. You need a lot of protein, straight and simple. You want 1.5 grams per pound of bodyweight.

If you weigh 125 pounds (for example) that means you want 125-188 grams of protein per day. Good sources of protein can be tuna, egg whites, steak, protein powders, skim milk, or even 90/10 ground beef.

Carbohydrates
Carbs are the key source of fuel for the body. Most carbs are either simple (fruits), complex (healthy breads, potatoes), or fibrous (veggies). You want to go for about 2.5 grams of carbs per pound of bodyweight.

Eat a vegetable with every meal. Go for fruit in the morning, but stay away from them in the evening. You want to gain quality mass and you want the simple carbs in the morning so the body will burn them when they need them. Eating them in the evening could leave them unused and may be stored as fat.

Fats
The fats you want are called Essential Fatty Acids (EFA's). They also contribute to energy, diffusion of oxygen into the bloodstream, and they can help regulate moods. There are many more benefits, but these alone should motivate you to eat them.

Get the notion out of your head that fats are bad. You need them, period. They can be found in salmon, tuna, pumpkin seeds, and walnuts. Stay away from nonessential fats.

"How can I fit all of that into three meals a day?" You don't. You get all that in six to eight meals to day. Every 2-3 hours, you eat. You eat a serving of protein, one or two servings of carbs (always a vegetable), and drink water with every meal.

Also, if you have to choose between eating something not on your plan or not eating at all, always eat. Skipping meals will not help you. If you have to stop at a fast food restaurant, find something relatively healthy on the menu and order it. There are healthy choices at most restaurants, so you don't have to suffer too much.

Water
Water is ABSOLUTELY essential to your everyday life. For those of us who use supplements, more water is required. The body is 70% water, make sure you keep it hydrated.

Personally, I have a gallon jug of water that I carry around all day. Of course, I look like a fucking idiot carrying it around, but that doesnt matter to me . I'd much rather look stupid than have to buy or find 8-9 bottles of water a day. I fill up the jug in the morning, or night before, and grab it on my way out in the morning

Pre-Workout Meal
Clean Source Of Moderate To Slow-Digesting Carbohydrates:

You need a premium source of fuel. That's why it's fundamentally important that you consume a slow to moderate digesting source of carbohydrates.

Some recommended low to moderate GI carbohydrate sources are brown rice, oatmeal, Ezekiel bread, white rice (long grain) and even whole wheat pasta. Of course, portion control and timing is a must when consuming a meal pre-workout.

The idea here is not to crush a gigantic bowl of oatmeal and rice, but just a moderate serving of carbs.

Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source, it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.

Oranges provide this type of quick energy source. That's why you always hear bodybuilders talking about eating or sucking on oranges before a workout.

Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking.

Personally, I like to have a banana with my PWO shake

No meal is complete without protein. As the building block of new muscle growth, protein - composed of essential and non-essential amino acids - is vital to maintaining a positive nitrogen balance necessary to stimulate maximum protein synthesis.

Obtaining the correct ratio of amino acids is vital to achieving an anabolic state and the best way of achieving this is by consuming complete protein sources such as egg whites, chicken, turkey and even skim milk.

Another option for people on the run is to consume a whey protein shake, which provides a balanced source of quality amino acids necessary to achieve a positive nitrogen balance. As a general rule, consume between 20 to 40 grams of protein in preparation for your training session.

Obviously you want to stay hydrated during your workout. Make sure to hit the water fountain often or keep a bottle by your side as you move around the gym.

Post-Workout
Reach for a protein shake if possible, it's quick digesting and effective. I try to find Gatorade or some sort of fruit juice for the necessary insulin spike. If a banana is around, I'll eat it for some quick carbs.

There is this "window of time" that exists after your workout during which it would be the most beneficial for your body to receive it's post workout nutrition. Typically you'd want to try to get this meal into your body within 1 hour. If possible, within 30 minutes would be even better.

While egg whites, chicken and tuna fish are fine sources of protein but they aren't the ideal type of protein for the meal after your workout.

For carbs, look into dextrose

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Breakfast:
Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.

Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.

Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.

Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.

My breakfast meal every morning is a smothered chicken breast with scrambled eggs, orange juice, multivitamin, fish oil, water, and a protein shake. I make the smothered chicken all at once (usually at night), baking about eight at a time. This allows me to have it on deck in the fridge whenever I need a quick source of pure protein. Eight breasts will last me about a week-ish.

Oatmeal is a great food to have at breakfast, even better if you can slice some fruit and toss it in the bowl.

The key with all of your meals, is to cook a bunch at once if you dont like cooking, or just cooking separate meals if you have time. You save time, money, and you know exactly how healthy you're eating