Increase Carbohydrate and Protein, Water, Fruit and Veg intake - You will see a large amount of guys this year who have resorted to 'dirty bulking' which means they have upped the processed foods and fat intakes a lot more than is advisable. It is important to realise that body fat does not just harden and turn into muscle, and once that fat is there - it's hard to get rid of! Next up, allocate days of REST for the muscles, these are the most crucial periods of time for you when (with the right nutrition) muscle growth occurs, do not be tricked into thinking that your muscles grow in the gym!
Dramatically increase your daily Protein intake to roughly 2-3g per kg that you weigh eg. 150-225g protein per day for a 75kg person - this is purely for muscle repair and should be emphasised for meals and immediately after a workout, when the maximum amount of blood is circulating in the fatigued muscle group.
Use what is called the 'Anabolic Window' of 1-2 hours before a workout and up to 30 mins after a workout to use your pre and post-workout supplements to the best effect. Post workout your muscles are now craving nutrients so it is crucial take on the right stuff. You can do this in the following way:
* Consume a meal/shake containing around 30g protein to ensure muscle recovery and retention. This can be Whey Protein Isolate or another alternative.
* This is also the best time to get your carbs in! - ideally consume 60g carbohydrates immediately after your workout. Going one step further, you can ensure a balance between fast acting carbohydrates (sugars) and slow release carbs - giving your body the immediate energy for instant recovery and long term energy to see you through the next few hours.
* Utilise supplements such as Whey Protein, Creatine, Casein, Glutamine, BCAA's or 'All-in-one' products which combine a number of muscle growth and recovery supplements as one.
This has just been a brief run down but I hope you find this useful and I am happy to answer any questions on the wall! Get pumping!