You can’t build your muscles without the proper nutrition. It’s just not possible. To get the best results from weight lifting, you need to know what to put into your body and what to put your body through.  You need to know the basics of nutrition before you come up with a diet plan. Your body needs the right amount of carbs, fat and protein to go about its daily business without a hitch. The general recommendation is that athletes need at least 1.2 to 2 grams of protein per kilogram of their bodyweight and between 6 to 10 grams of carbs per kilogram of their bodyweight every day. How much fat you need is a bit more tricky, but it’s best to keep it lean and plant-based.  When it comes to the amount of calories you need, using a calorie calculator to work this out can help. You can also ask a dietitian to run the numbers for you. When you are planning your daily meals, make sure you include pre-workout meals, fluids you’ll be taking in during your training, and post-workout meals. Pre-workout meals should be eaten an hour to an hour and a half before working out. This can be a smaller meal of up to 45 grams of protein and carbs. Hydrating yourself with the right fluids—water or a sports drink—is also important during your training. After you have finished your killer sets, reward yourself with a nutritious refuelling meal about 30 minutes to a maximum of three hours after you train. I know that life can get in the way sometimes and make it very hard for you to prep your meals for every training session, but that’s what protein bars and shakes are for!