2. If your nutrition is substandard, you're not going to get optimal results from your training.

3. To redesign your diet, first determine how many calories you now consume on a daily basis.

4. If you want to add muscle mass, add about 10% additional calories into your diet.

5. Break down this total into percent or number of grams of macronutrients.

6. About 30% of your diet should be protien. A person on a 3,200 calorie diet needs to consume about 240 grams of protein.

7. Divide your food consumption into five or six evenly spaced meals, roughly one every three hours.

8. Each meal should include a serving of first-class protein.

9. Each meal should also contain carbs becasuse they work synergistically with protein.

10. Once you have a basic plan, adhere to it consistently!

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