To maximise muscle gains and get the best fat burning results you need optimum nutritional intake. When you are training intensely, you are using your muscles to work and so your muscles require protein to repair the wear and tear and to grow. You need to combine high-quality carbohydrates, protein and fats to fuel your rigorous training schedule. Balance your diet with healthy fats like peanut butter, raw nuts, olive oil, and mix it with lean meats like chicken, soya, fish, or dairy like low fat milk, yoghurt, cheese and carbohydrate rich foods such as whole-grains, fruits and starchy vegetables.