In order to gain toned muscle mass, you need to take in more calories then you're burning off. It's this small calorie surplus that will fuel muscle growth and allow you to love your body's new curves. Shoot to eat between fifteen and sixteen calories per pound of body weight, every day. (For example, if you weigh 120 pounds, you want to eat between 1800-1920 calories.) This is slightly higher than what you require in order to maintain your body weight, and will help encourage the formation of new muscle tissue. This calorie range is a solid base for gaining muscle without the addition of unnecessary fat.

Once you've figured out your calorie range, you want to divide those calories between 5-6 smaller, quality meals throughout the day. Toss out the traditional 3 big meals, because eating smaller meals more frequently helps improve energy levels and increase your metabolic rate. To get in your 5-6 quality meals, you'll need to eat about every 3 hours.

To eat every few hours, you'll need to be prepared. A small cooler is a must have: bring one to work packed with a few meals. Stuff it with plastic containers, an ice pack, and a shaker bottle. Control your environment -- from here on out, you'll be preparing meals ahead of time. If you don't prepare your food in advance, be prepared to fail. You have to work in the kitchen for the work in the gym to be seen.

If you're looking to target a ratio for your nutrient intake, aim for the 40/40/20 ratio. This equates to 40% of your calories from carbs, 40% from protein, and 20% from healthy fats. We know what you're thinking, "20% of my calories from fat?!" Don't worry, we're talking specifically about healthy fats, which are actually great for you. Read on, and we'll help show how to look and feel your best!

To start, each meal should include a fist-sized portion of complex carbohydrates. Great sources include oatmeal, sweet potatoes, brown rice, whole wheat pasta, some fruits, and vegetables. Limit the amount of refined, 'snack-like' products you eat, as these can increase your blood sugar and put you on an energy yo-yo.

Protein is absolutely essential for sculpting muscle - it's the building block of muscle tissue! Your meals will also include a fist-sized portion of lean protein. The best protein-rich foods to include are egg whites, fish, chicken breasts, whey protein powder, and low-fat dairy products.

Finally, let's cover the fats. Contrary to popular belief, in order to lose fat, you need fat in your diet -- healthy fats, of course. Healthy fats, like fish fats, help with skin and hair health, as well as cognitive function and cardiovascular health. For those women who really struggle to get enough calories on a daily basis, consider boosting your fat intake slightly. Gram for gram, fat contains more calories than protein or carbohydrates.

The best healthy fat sources include nuts, nut butters, olive oil, and flaxseeds. The big ones to stay away from are trans-fats found in highly processed foods or baked goods. (Also, watch out for fried foods.)

When it comes to eating around your workouts, you need to be smart. Protein and carbohydrates supply the energy and amino acids the body needs, so don't skip out on this! Have a pre-workout meal or shake about 1-1.5 hours before you train. If you don't have time for a whole food meal, have a protein shake with a serving of carbohydrates like oats or berries. You can mix them together for a perfect pre-workout meal!

For your post-workout nutrition, you need a serving of protein and fast-digesting carbohydrates. This is when your muscles really need the energy, so don't be afraid to feed your body. Immediately after your workout, a serving of protein powder is perfect since it's absorbed so quickly. Pair your protein shake with a quick-digesting source of carbs like maltodextrin or Vitargo, which we'll discuss later, and you'll be 100% ready for recovery.

Finally, we come to cheat meals, restaurant outings, and alcohol - essential nutritional topics! Remember that it's perfectly acceptable to have a cheat meal, or eat out, from time to time. This helps you keep a healthy relationship with food, and will prevent you from struggling with cravings. Don't cheat and treat yourself every week, but if you're eating well 90% of the time, you'll have 5-10% of wiggle room.

If you eat restaurant meals too often, or are constantly cheating on your healthy nutrition plan, it can lead to increases in body fat and, worse yet, really impact your overall health.

The same principle applies with alcohol. Drinking too much will have a negative impact on your health and fitness goals, so it's something you want to avoid. If you want to treat yourself to a drink now and then, choose lighter options such as wine, or a drink mixed with diet soda or water. Avoid sugar-laden cocktails, which can really pack in calories quickly. Also, try your best to alternate one alcoholic drink with one glass of water.

Quite simply, if you aren't building the muscle you want, then eat a little more quality food. Instead of adding an additional meal, try adding a little to a few meals throughout the day. Extra protein, olive oil, or almonds with a few meals will bump up your calories and push your figure in the right direction.

On the same note, if you're adding weight in the wrong spots, you can reduce portion sizes, or adjust where you're getting your calories. If you start to see a little pudge, reduce your carbs and bump up protein as a replacement. Protein is extremely hard to convert to fat, so this can be a great adjustment.