For your best body, toss out the traditional notion of 3 meals a day. To build maximum mass, you'll be eating every 2-3 hours, downing 5-6 quality meals throughout the day. Constantly eating small, nutrient-rich meals will get your body primed for muscle growth and make it much easier to take in the calories you need. Eating frequently also ramps up your metabolism, which helps keep you lean while you're getting bigger. To eat every 2-3 hours, you'll need to prepare your meals ahead of time. You can't grab a greasy bag of Mickey D's every 3 hours and expect to add pure lean muscle.

You need to have proper nutrients to gain mass. Take the time to prepare your meals, and you'll be set for success. To do this, you'll need a cooler, plastic containers, a couple shaker bottles, and some skills with the grill! Keep yourself on the right path by loading your desk or bag with portable fuel like trail mix, beef jerky, ready to drink protein shakes, protein powder, and bars. Having these accessible throughout the day will ensure that your muscles are constantly infused with mass building nutrients.

To find out how many calories you need to bulk, we'll start by calculating your maintenance calories. Your maintenance level tells you approximately how many calories you need to keep your weight where it is currently. For maintenance, take your current weight and multiply it by fifteen. (Ex. 150lbs. X 15 = 2250 calories). Once you have that number, add 500 calories, and you'll know your daily calorie requirements for bulking.

Now that you know how many calories you need, let's cover the type of foods you'll be eating. The ratio for adding muscle mass is 40/40/20, which means that 40% of your calories will be from protein, 40% from carbohydrates, and 20% from fat. We know what you're thinking: "Nearly a quarter of my calories from FAT, are you kidding me?" Don't worry, we're talking about healthy fats like olive and fish oil.

Healthy fats like fish oil can promote cognitive function, support cardiovascular health, and support normal, healthy hormone production. Healthy fats are an integral part of building new mass on your frame, so add a small amount of olive oil, fish oil, peanut butter, or almonds to each meal. Every time you eat is an opportunity to add muscle - skip out on meals, and you're cutting yourself short on gains. If you put time in the kitchen, you don't have to worry about scavenging for a quick meal in the middle of the day.

Cut out the terrible microwave office food, and start eating a fist-sized portion of lean protein with every meal. Protein is responsible for tissue growth and repair, and guess what: muscle is tissue. Lean cuts of meat like grilled chicken or turkey, eggs, tuna fish or salmon, and protein shakes are perfect. Every day, try and hit 1 gram of protein per body pound from food and supplements to ensure maximum gains.

Just because the Atkins crowd forgot about carbs doesn't mean you should. If you want to put on muscle, you need carbohydrates with each meal. Always include a fist-sized serving of carbs, which are your body's preferred source of energy - you need them to stay energized throughout the day, and for your intense training sessions. Complex carbs like whole grains, wheat bread, whole wheat pasta, oats, vegetables, and sweet potatoes are all good choices. Stay away from refined carbohydrates, including the office donuts and vending machine candy.

One nutrient continually overlooked is one of the most important: water! A gallon of water throughout the day will make sure you're properly hydrated and running on all cylinders. Water is a crucial component of nutrient delivery, cooling regulation in the body, and it helps activate muscle fiber. For peak performance and best results, don't forget it!

Adjustments will be made all the time to sculpt a physique of epic proportions. Your nutrition is all about accommodating your daily needs. This holds true especially on training days, since you'll be burning additional calories and needing more recovery nutrients. Add an extra 200-300 calories on training days to fuel your growth, and your gains will be just around the corner.

Nutrition is vital no matter how you swing it, but specific meals can yield the most potential for muscle growth. Pre- and post-workout nutrition are incredibly important. Eat a meal with lean protein and complex carbs-like a protein shake with oats-about an hour to an hour and a half before you train. This will fuel your body to hit the iron with maximum intensity.

After you're done destroying your workout, recovery is of the utmost importance. You've just broken down muscle fibers and depleted your glycogen levels. To get back to muscle-building status, you need a fast digesting carb like maltodextrin, white bread, or any simple sugar to recover your energy. To get your muscles up and running, a quick-absorbing whey protein shake is essential. Make sure you get at least 20-35 grams of protein immediately after you lift, preferably from whey isolate or hydrolyzed whey.

Remember that if you're not gaining weight, then you need more food. Add an extra 100-200 calories a day from lean protein and complex carbohydrates until you start seeing those gains in the mirror. While the scale can be a helpful guide, remember that the mirror shows the true you. If your diet is on point and you're training hard, you can actually gain muscle while cutting some fat, so your weight won't always change immediately.

On the other hand, if you're gaining weight in the wrong spots, cut back calories from complex carbs. It's all about finding what works for you to gain mass and stay lean.