1. EAT ENOUGH FOOD
Put simply: With the extreme nature of your training, your body desperately needs nutrients for basic processes as well as muscle building and recovery. One option is to eat smaller meals more frequently, eating once every 2 to 3 hours. Another option is to eat 3-4 big meals per day, just ensure that you get enough calories in to gain mass.
2. NEVER MISS A MEAL
As mentioned above, the amount of stress that your body is enduring must be met with adequate nutrition. This means that you cannot afford to miss any meals. If you are feeling hungry at any point throughout the day, this is your body’s way of telling you it needs nutrients for energy and recovery. Case in point: you should never get to this point.
3. AGAIN – GET ENOUGH PROTEIN, CONSUME PROTEIN FREQUENTLY
Just in case the importance of protein was not stressed enough above, here it is again in the third section. In accordance with eating enough calories and eating frequently, make sure that you are consuming enough protein. A general rule of thumb is one gram of protein per pound of bodyweight.
4. CYCLE BETWEEN HIGH & LOW CARB DAYS
If you want to keep your body guessing and, in turn, keep your metabolic rate up, then you could alternate your days between ingesting high and low amount of carbohydrates. Most athletes tend to have their high carb days during the more intense training days (like leg day), alternating between these two phases helps keep an accelerated metabolic rate.
5. PLAN AHEAD
Hands down, the most important tip on this list. Planning ahead ensures success. Life is often chaotic and unpredictable. Regardless of what happens to you throughout the day, the last thing you should be worrying about is your training program, nutrition plan, and meal program.
Protect your muscle gains by preparing meals for the week ahead of time and storing them in plastic ware. Using a crock-pot to cook 6 pounds of chicken will ensure you have meals set and ready to go. All you have to do is grab it from the fridge. Same with your supplements: Make sure they are pre-packed and ready to go. Buy a vitamin dispenser and fill it with your daily dose of capsule supplements. As for your training program, it goes without saying that you should have at least 8 weeks of exercises planned and written down in a notebook. If you want to guarantee results, you need to get into the habit of planning ahead.