Studies show that training large muscle groups jumpstarts the muscle building process leading to faster and greater muscle gains. The largest muscle groups are the leg, back and chest muscles. Ensure you are training these muscle groups at least once a week.
It is essential to constantly change the weight you lift as your body becomes used to it, as the body adapts to certain weights you will notice progress will begin to slow, that is why it is essential to shock the muscle in your body by adding weight. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Continue to add weight accordingly as you progress, the same goes for other body parts.
Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.
Never shy away from Carbohydrates, they are the macronutrients most responsible for supplying the body with energy. To properly fuel your intense workouts, carbohydrates are essential. Aim for low GI, complex carbs like oatmeal, brown rice, sweet potatoes and some fruits and vegetables.
A lack of carbs, will seriously affect your training intensity and will leave you sluggish and unable to muster the necessary energy to work your muscles to exhaustion.
If you want to get bigger and stronger you have to eat like you have the appetite of Ronnie Coleman! You should eat up to 7 meals per day and each meal should contain a good serving a protein (in various forms) and complex carbohydrates.