Over the last 40 years bodybuilders have used the tricks of adding muscle that seem to be mutually exclusive to fat-loss at the same time. The result is that bodybuilders have eaten enough to feed a small country when bulking up and then go on a serious fat-loss diet when they are cutting for a competition.

But sports science has shown us that we can do both simultaneously if we are prepared to follow what may seem to be a bit extreme way of diet and training. The training is not something that needs to be changed to continue getting the added muscle required.

But obviously the basics like eating five to seven times a day and drinking a gallon of water is something that needs strict adherence to. It is also important to add some cardio to your workout in order to keep your metabolism running at a maximum or optimal level.

It should be kept in mind that the more muscle you have the more calories you will burn in order to maintain that muscle. This means that your daily calorie requirement will increase dramatically as you put on more muscle. You can easily workout your current calorie requirement by looking at the body-fat calculator online which is free to use.

The preparation of your meals before you leave home is vital if you want to completely avoid the impulse to buy junk food when you are hungry. You will get hungry as soon as your blood sugar drops below a certain level and in time you will be able to feel exactly what your blood sugar might be.

The listed guideline for preparing your diet is below is not very specific for a good reason and that is it cannot anticipate your specific tastes and likes. So what is presented below is just a guideline that you can use to prepare these small meals throughout the day.

This should be followed on weight training days, off days and 1/2 days.

Caloric intake - 10-12 x bodyweight

Macronutrient ratio - 50% protein 30% fat and 20% carbohydrate

It is important to note that consistency and regular workouts are everything. That means that you not only need to make sure that you are always trying to increase the weight that you used in your last work-out but you need to concentrate on intensity which will enable you to always break through that dreaded "plateau".

For more information go to Gain 5 Pounds of Muscle in 2 Weeks

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