Rule#1
Focus on Protein
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.Although the recommended daily allowance for protein is set at less than half a gram per pound of bodyweight for the typical person,research show that athletes,especially those concerned with muscle mass and strength ,need roughly double that amount.Beginners should actually try to get in about 1.5grams of protein per pound of body weight per day for the first six months of working out,since this is when your muscles will respond the most rapidly to training.Your protein choices should come mainly from lean animal proteins such as chicken,turkey,beef,fish,eggs and dairy.These are the most complete protein sources,meaning they provide your body with every essential amino acid,defined as those your body cannot manufacture on its own.

Rule#2
Carb Up
Eat about 2-3 grams of carbohydrates per pound of body weight every day.Protein is the most critical macronutrient for muscle growth,with carbohydrates a close second.Carbs are stored in your muscle as glycogen and both keep your muslce full and large and fuel them during workouts.For most meals,stick with slow-digesting carb sources such as whole grains,oatmeals,sweet potatoes,beans,fruit and vegetable.

Rule#3
Don't Avoid Fat
About 20%-30% of your total daily calories should come from fat.And unlike the sedentary general population who are advised to eliminate their saturated fat intake,5%-10% of your fat calories should be saturated because higher-fat diets appear to maintain testosterone,dont forget ,is paramount for building muslce mass and strength and for avoiding fat gain.Choose red meats such as steak and minced beef for your saturated fats,avocados,mixed nuts,olive oil,olives and peanut butter for monounsaturated fats,and fatty fish(salmon,trout),flaxseed oil and walnuts as good sources of essential,omega-3 polyunsaturated fats.

Rule#4
Calories Count
To build muslce,consume 20 calories per pound of bodyweight per day.You must stay in a positive calorie balance to gain quality mass.If you burn more calories than you consume,your body will go into conservation mode and wont support new muslce growth.

Rule#5
Eat Frequently
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.The key is to keep every meal approximately the same size.If you pig out with 1,200-calorie lunch,you'll be less likely to eat 2-3 hours later and liable to gain the wrong kind of weight ,since calorie in execess of what the body can process at a given time often stored as bodyfat.Aim for at least six meals per day and shoot for eight ,which for the 280-pound guy would consist of 500-600 calorie per meal.

Rule#6
Shake It Up
Pre- and postworkout,get in at least 20 grams of protein in convenient shake form.Protein shkes are considered supplements,but we like to think of them as important meals t be consumed at critical times during the day.While your diet should consist mostly of unprocessed whole food,at times a protein shake is a much better option.An example is 30 minutes immediately before your workout .To prepare your ,muscles for the ensuing training session,as well as to get a head start on the muscle recovery proces,drink a shake with 20grams of either whey protein or a mix of whey and casein along with 40 grams or so of a slow-digesting carbohydrate.Then ,in the 60 minute window immediately postworkout ,down another 20-40 gram of liquid protein and 60-100 grams of faster-digesting carbs.


Rule#7
Eat The Right Carbs At the Right Time
Eat a slow carb 30 minutes preworkout nd mainly fast carbs postworkout.As stated in Rule No2,you should select slower-burning carbs for most meals,including before you train.Research shows that when athletes eat slower digesting carbs,they not only hae more energy and less fatigue during exersice but they burn more fat while training and experience less hunger throughout the day.Good slow-carb choices include fruit,wholemeal bread and oatmeal.
Postworkout,choose fast-digesting carbs such as white bread,a plain bagel or baked potato or a sports drink.This will spike levels of the anabolic hormone insulin,which drives the carbs you eat into muscle cells,where they'll be stored as glycogen to be used for your next workout.Insulin also helps amino acids get into the muscle cells to build muscle protein.It's critical to delivering creatine to the muscles and increase muscle protein synthesis,one of the major processes by which muslce fibre grow.Normally,you want to keep insulin levels in check for a variety of health reasons, but immediately following a hard training session is one time when an insulin spike is desirable.

Rule #8
Eat Before Bedtime
Before going to bed every night ,consume30-40 gram of a micellar casein protein shake or 225 grams of low-fat cottage cheese,as well as 2-3 tablespoons of flaxseed oil,60 grams of mixed nuts or 2-3 tablespoons of peanut butter.When you sleep,you essentially fast for 7-9 hours(or for however long u sleep).With no food available, the body goes to your muscle fibres for amino acidss to fuel your brain.For the individual looking to get bigger and leaner,this is not a good thing.The answer isn't to get les sleep b ut rather to eat the proper foods immediately before bedtime.Slow digesting proteins and healthy fats are your best bet.These foods help slow digestion n provide a steady supply of amino acids for fuel,thereby minimising the body's tendency to use muscle.Casein,the major protein in milk,is a good option-either from a protein shake or a 225 grams of low-fat cottage cheese

Rule#9
Use Creatine
Include 3-5 grams of creatine with your pre-and postworkout shakes.One of the most effective supplements to buy is creatine.Many scientist ,doctors and nutritionists agree that creatine works great for most athletes regardless of age or gender.After hundreads of studies have been conducted on the supplement,the consensus is that it's not just effective but also safe.Taking creatine in monohydrate,ethyleter or any other form can help you gain up to 20 pounds of lean muscle,boost your strenght in the gym by 10% and produce a significantly greater pump during your workout ,all with zero side effect,in just a few weeks.

Rule#10
Use Beta-Hydroxy-Beta-Methylbutyrate(HMB)
Take 1-2 grams of HMB with food in the morning ,before and after workouts and before and bed during your first three months of training .Besides creatine,which is good for body builders of all experience levels,another great supplement for beginners is HMB,a metabolism of the branched-chain amino acid leucine.HMB prevents muslce breakdown and stimulates muscle growth ,particularly in beginning trainees.After you reach the three month mark,switch to 5-10 gram of leucine at those same times.

Information Above taken from M&F magazine, issue April 2007