1. Eat right away:
It is critical to supply quality nutrition upon waking. Whey Isolate and high glycemic index (GI) carbs is my recommendation. My favorite combo is VP2 Whey Isolate and breakfast cereal.
2. Eat often:
You should be consuming quality nutrients every 2-3 hours from the time you wake up to the time you go to sleep.
3. Eat protein every meal:
Each of your meals should consist of a protein source. Consistent protein intake is vital for building muscle.
4. Drink a post workout shake:
Directly after training you should drink a whey isolate and carbohydrate mix to kick start the recovery process.
5. Eat carbohydrates after your workout:
Don’t be carbohydrate phobic. In the 3 hour post workout window you want to consume high GI carbs with protein each meal. This is true even if you exercise in the afternoon or evening.
6. Eat lots of vegetables:
Green crunchy vegetables are perfect for providing fiber and increasing food volume while adding almost zero calories to your diet. High vegetable intake is even more important if you are focused on fat loss.
7. Eat in the evening:
Don’t fear eating in the evening. Eating quality nutrition in the evening will not make you fat. You need to supply muscle building nutrients throughout the entire day to maximize the recovery/muscle building process.
8. Eat before exercise:
Don’t exercise on an empty stomach. See tip #1.
9. Eat a controlled calorie diet:
Calories for the sake of calories won’t help you build muscle but will help you gain fat. Focus on nutrient dense foods and avoid empty calories that serve no purpose.
10. Write it all down:
If you are serious about changing your body you need to be just as focused on your nutrition as you are on your training. Writing all your meals down and charting your protein, carbohydrates, fats and total calories for the day will help you be accountable for everything you put in your mouth. Remember, without great nutrition you can forget about great results!