Many people who are looking to gain muscle follow the formula of eat as much protein as you can and train as much as you can. This can lead to a high fat diet and overtraining. Here are some tips to help you along:

• Proteins are important for muscle repair and growth. Try to consume 1.2-1.6g of protein for every kg you weigh each day (eg, if you weigh 70kg you must consume 84-112g of protein).

• Carbohydrates are often forgotten by hard-core weight trainers but these supply the fuel for your intense sessions. Try to consume 5-6g of carbohydrates per kg of body weight each day (eg, if you weigh 70kg you must consume 350-420g of carbohydrates each day.

• Proteins tend to have a higher fat content than carbohydrates so overdoing the proteins can cause high fat intake. Even the Weight-Gain powders tend to be quite high in fat. Add full-cream milk to this and your fat and protein levels can increase substantially. If you think that you may need the assistance of supplements ensure that its fat levels are below 6-7g per 100g (this is shown on the ingredients table). Also try to use skim milk rather than full-cream milk.

• Increase the number of meals you eat and decrease the size of the meals. Aim for 5-6 meals per day.

• Keep snacks available in handy locations such as the car, gym bag, etc.

• Avoid excessive intake of fibre as this will make you feel full faster.

• Try to eat a high carbohydrate meal after training to replenish energy stores. Use a combination of complex and simple carbs. This will ensure that you get your quick fix of energy as well as a slow release.

• Keep your eating interesting. Many people stick to eating the same old boring things such as grilled chicken breasts or canned tuna, but there are many ways of preparing these so try a few new recipes.