Build muscle and size
To build muscle you need to eat right and train hard! Most people understand that training is crucial for increasing muscle size. But too many underestimate the importance of nutrition and sport supplementation in the quest to pack on quality muscle. The fact is, muscle can't be built in a calorie deficit, so you must take in more than your daily caloric need if you hope to build lean tissue.
When you train, you put the body and its systems under physical and hormonal stress. The body responds to these stresses by adapting, and it's at this stage that you hope to get bigger, leaner muscle and an increase in muscle mass. It's critical that you support your body's recovery process by fuelling it properly both before and after training.
Your nutrition plan needs the proper balance of all three macronutrients (protein, carbohydrates and fat) as well as a wide spectrum of micronutrients, vitamins and minerals, many of which our bodies can not make and some of which we are unable to get in sufficient quantities from our modern diets.