1) Eat 6 meals every day spreading your meals out every three hours. By eating small meals you ensure that your muscles are receiving a steady stream of essential nutrients like protein and carbohydrates and at the same time maintaining your blood sugar levels. eating smaller mals more frequently throughout the day wil also work wonders for your metabolism.

2) Protein is essential if you want to build muscle mass. Good sources of protein are egg whites. lean red meat, chicken, fish and turkey. If you are trying to psck on lean muscle tissue you should focus on consuming at least one gram of protein for every pound of body weight.

3) Do everything possible to avoid simple carbohydrates like soda, juices, donuts, sweets and pastries. these are empty calories and your body will convert them to fat in no time. focus on eating complex carbohydrates like whole grains found in oatmeal, rice, pasta and breads.

4) Include good quality fats into your diet. Good sources of fat include nuts, olive oil and oily fish. Good quality fats increase testosterone production which is the main growth hormone responsible for gaining muscle mass as well as support many other important bodily functions.

5) Recuperation is just as important to gaining muscle mass as is nutrition and working out.Most people are unaware that it is possible for muscles to become over trained. When your muscles are over trained they will not grow and they will look flat. Avoid over training by only working out each muscle only once per week or once every seven days. Allow your muscles plenty of time to recuperate from previous workouts.