RULE ONE:

Always eat at least 5 meals a day. Two or three meals simply isn’t often enough. Your blood sugar levels will be controlled, you’ll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will no longer be produced, making you biochemically incapable of storing fat!

RULE TWO:

Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein, and 3 parts from carbohydrates.

RULE THREE:

When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you’re taking a nap, eat less carbohydrate foods; if you’r planning on a training session, eat more carbohydrates.

RULE FOUR:

Another thing to remember whether you’re trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. For example, if you want to lose fat, reduce your calories during the week, but "pig out" on Friday night and Saturday. This will readjust your BMR upwards, support lean tissue building, and give you a psychological lift. Yes, you CAN do this once in a while!

RULE FIVE:

Drink eight to ten glasses of water each day. This will ensure you’re replacing fluids lost during exercise. You need not wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day’s time, not at once.

RULE SIX:

Remember, no matter how hard you try, or how good a cook you are, or where you buy your food:
1)you can’t always eat perfectly balanced meals and
2)you can’t always eat 5 or 6 times a day, so help your body’s needs with supplements.