Tips

Each meal should include at least 25 to 30 grams of animal-source protein.
Add a bedtime snack for extra weight gain. If low in sugar, it won't keep you awake.
Most male bodybuilders should consume approximately 3,500 calories a day to maximize gains in muscle size. Forty-nine percent of the calories should come from carbs; 36% of the calories should come from protein sources and 15% of the calories should come from fat.
Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth-- that's why supplementing with glutamine is so important.
Young bodybuilders can learn a lot from Dorian Yates: "Ordering a full meal from a menu is better than ordering a single item. The meal will contain balanced food groups. If you're starved, fill up on a double order of the main course, rather than on the empty calories in desserts.
Wondering what to eat for breakfast? Here is a mass-building, low-fat sample breakfast (800 calories): 4 oz. round steak (precooked weight), one large orange and one of the following: 4 oz Cream of Wheat, 4 oz. Cream of Rice, 3 1/2 oz. Buckwheat pancake mix (2 large pancakes).
Eat dried fruits for an energy boost (but not just before a workout), all nuts and seeds for concentrated protein.
Remember no matter your goal, dedication is what you need for success.
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