4. Eat up.
Packing on muscle usually calls for the consumption of additional calories, but it’s important to focus on quality over quantity. According to the Department of Medicine at University of Washington School of Medicine, the diet for an athlete or exerciser shouldn’t deviate from that of a healthy individual except in the overall amount of food. By avoiding processed foods, refined sugars and alcohol, and opting for lean protein, complex carbohydrates and healthy fats, lifters can adequately fuel their body to make gains in the gym.