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I hope that my latest tips helped you improve your sleep and your energy level so when you hit the gym you are totally pumped up. Don’t worry if your still feeling tired, that was only a small part of it, the other part I’ll tell you now is as important to build lean mass as it is to have energy.

You might have guessed I’m talking about nutrition, I’ll never be able to tell you how much its important to eat clean and enough. Combining those 2 and you will achieve success: gym, good sleep and good nutrition is the magic formula. This isn’t the perfect system for everybody, you will need to do some test to find what fit your metabolism. What does eating clean mean exactly? Are you eating enough? There is also a lot of myth so today I’ll help you find the answers.

First thing you want to know is how many meals should you eat. A lot of people will say the best thing is to eat 5 to 6 times a day and I would tend to agree. In fact, you need to eat often during the day so you never let your body down. As I mentioned before, there’s no perfect answer to how many meals you should eat; you will need to find the best combination for you. Personally, I eat a meal every 2 to 3 hours and this is working perfectly for me to build lean mass without gaining fat. There’s also an other factor that you need to take into consideration. Are you trying to build mass, lose weight or maintain? To decide what meal to eat and when, you need to consider what time of the day you’re training.

Those are the principal elements you want to use in your nutrition plan:

Almonds and other nuts

Beans and Legumes

Spinach and other Green vegetables

Dairy (fat-free)



Turkey and other lean meats

Nuts butter

Olive oil or Coconut oil

Whole-grain breads and Cereals

Extra-protein (whey or Iso) powder

Raspberries and other berries

All of those are essential to include for as many reasons such as protein, carbs, fat in take and other benefits they will give you. To calculate how much quantity you need, I created an Excel sheet to help you; you can buy it on my web site. It’s cheap, effective and it will save you time. I also have a video section where you’ll see me cooking amazing and tasteful recipes to enjoy eating healthy.

Never neglect your nutrition plan because it’s crucial to grow. You need to give your body the nutrition it needs when it needs it. It’s all about supply vs demand; you go in the gym to create the demand and then you supply through the day with your meals.

Go guys now it’s time to get some awesome gains and build your dream shape.

Work hard and eat clean.

Have a great day and enjoy your training.