Posted by: PFB
The first and most important thing is that your diet is just as important as weight training (maybe even more so) for gaining muscle and losing fat. They both work together. The weight training overloads the muscles and stimulates growth, while the food you eat provides the necessary building blocks to repair and build more muscle tissue. If you don't eat correctly while weight training, you can actually lose muscle tissue.
Eating correctly means not only the correct amount of calories, but the correct amount of protein, fat and carbohydrates taken at the correct times.
To gain weight you have to eat, eat, eat and then eat some more! You need to eat enough calories for your metabolism. Many eat too many simple carbohydrates and not enough high quality protein. If you are not getting at least 1 gram of protein per pound of body weight, then you will not gain muscle.
A diet consisting of 40% protein, 30% carbs and 30% fat is a good starting point.
Eat more often. Eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs to grow. Increased meal intake to 6 per day 1 eating every three hours.
It is almost impossible to lose fat and gain muscle at the same time. You have to gear your diet and training towards one or the other. So, if your body fat is low, you could concentrate on gaining muscle and would worry about fat loss later.
If your body fat is above 12%, you should go on a fat loss diet, before you begin dieting for mass. Once you sufficiently lower your body fat, your body will be in the best position to take advantage of the anabolic effect of your mass gaining diet. This will ensure maximum muscle gain and minimum fat gain.