Are you having problems gaining the serious muscle you want to? Are you working out a lot with little changes to

your body? Want to get that ripped look men and women will envy and desire? This article will provide you with a

plan to get the most out of your protein intake to achieve your ultimate physique. Remember, to build mass, you need to consume and process enough protein. Here are

five ways to get it done.

1. Eat Six Meals Per Day

This rule is the most important principle of bodybuilding nutrition. Don't worry about having equal or specific amounts of protein or carbohydrates at every meal -

concentrate on getting calories, protein and water you need distributed over an entire day in a pattern that

makes it as simple as possible for you.

"Pulse feeding," as this dietary style is often called, not only enhances mass gains but, thanks to the impact it has

on insulin levels, the gains are partitioned significantly more into muscle and less into fat than occurs with larger

meals taken less often. Frequent eating keeps the stomach size small and has variable but positive effects on appetite. It improves digestion, allows for the consumption of more

protein and calories, and promotes "cleaner" eating. It also delivers a continuous supply of all nutrients, which

promotes nutritional synergy.

2. Eat or Drink A Meal Every Three To Four Hours

Timing obviously ties in with the concept of multiple meals. Not only do you make greater and faster gains

when eating six times per day, but certain types of meals (e.g., protein drinks) offer unique and potent muscle-building benefits if you ingest them at certain times.

The prime time to get in a high- protein meal is around a workout - before, during and/or after. Taking it at that

time helps reduce protein breakdown, substantially enhances synthesis and storage of protein and glycogen in the muscles, promotes an anabolic hormonal environment

and greatly enhances recovery and growth.

3. Drink At Least One Ounce Water per Two pounds of Body Weight Daily

Water is the foundation of the bodybuilder's nutritional pyramid. When it's combined with clean eating, multiple meals and appropriate supplementation, pushing water intake will result in amazing effects. Protein metabolism requires water, and high-protein intake demands greatly increased water intake. Water is the primary vehicle for

eliminating toxins, and toxins are a major factor obstructing recovery and growth. Your baseline daily water

consumption should be an ounce per two pounds of bodyweight.

4. Rely On Whole Foods As The Foundation Of Meals

Get plenty of "raw" - uncooked and unprocessed but thoroughly cleaned - fruits and veggies into your diet.

Solid foods are far more "natural" in terms of what the body is designed to handle and thrive on. They provide

enzymes, fibre, antioxidants, vitamins, minerals and many other immune system and muscle, bone and connective-

tissue building nutrients.

Solid food meals allow greater consumption of and promote more thorough and effective digestion of protein

- whether the source of it is food or supplements taken with it - which, in turn, enhances the utilisation of protein

for muscle repair and growth.

5. Bump Up Protein Intake With Protein Supplements

Protein supplement are the only means to get as much protein as you need to create the greatest possible

anabolic response.

As protein intake goes up, retention of it in lean mass also increases, but this anabolic response levels off relatively quickly - usually within two to four weeks. You need to

continue upping the intake for another cycle or two before backing off.

Your ultimate body is within reach, providing you follow the proven principles in this article. Muscle building is not

a pipe dream or only for those with the perfect genetic makeup. Use these strategies and very soon you will see a

new you staring back at you in the mirror.

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