This takes a lot more than going to the gym and banging out lots of weights. You body also needs fuel to grow. Without this you’re wasting your time

Eat the right amount of calories

The only way that you are going to put on weight and build muscle tissue is if you have a massive amount of calories and protein in your body, having small meals throughout the day helps this. Most people think that eating 2 – 3 meals a day plus having the odd protein drink in between is ok. However then they wonder why there not gaining any weight or seeing any progress. The average person needs a minimum of 20 calories per pound of body weight to gain any size/muscle mass. Using an average males weight of 180 pounds we can work out that he will need at least 3600 calories per day. (20 x 180 = 3600)

Eat quality Protein

 An intake of high quality protein is important to help you achieve you goals. It is stated that you need around 0.8 to 1 gram of protein per pound of bodyweight to get great results. This is because the more protein that you have in you muscles the faster they are going to grow. So for example if you weight 180 pounds, then you would need around a 180 grams of protein per day. If you want the fastest way possible to build up you muscles, you should be taking the highest quality proteins such as, whey protein, eggs, milk, fish and red meats. Protein shakes are a great way to increase you overall protein intake.

Have an intake of Essential Fats

 It is important to have essential fats in your body, the link between dietary fats and testosterone has an important role in promoting muscle growth. Most people look at fats as being bad however, there are good and bad ones. The trick here is to avoid the wrong fats and eat the right ones. Healthy sources of fat are usual found in cold water fish, (i.e. sardines, salmon, mackerel, etc,) others are found in a large range of nuts, (i.e. peanuts, almonds, hazelnuts, walnuts and also flaxseed.) Not only are all these nuts healthy for you they also help you to put weight on due to them being high in calories. Another way to get a good intake of essential fats, is to take a fish oil, which is rich in omega 3 and also fatty acids. 

Make sure you top up with carbohydrates and creatine when training

Keep well away from garbage food like, crisps, fatty chocolate bars, sweets etc, for this to really work your going to have to get stuck into lots of pasta and rice, both these are packed with carbohydrates and will give you an enormous amount of strength and energy. Other foods to take are porridge in a morning and have bowls of cereal in between. However the main ingredient to take is creatine, it is a well known fact, and has been shown in numerous of studies, that creatine is amazing in helping increase power, strength and size.

Don’t forget the most important part of training!

The best time to get greater gains is right after train, here you muscles are all torn and are at there weakest, and it is an ideal time to fire protein into them to help build them up. A 3:1 combination of high-glycemic carbs and fast digesting proteins is the ideal post-work out drink, consume this as soon as possible after your work-out.