1) Eat foods that are high in good fats especially those that come from fish and nuts.
2) Avoid high calorie ‘ sweets’ that will only add fat not muscle to your frame.
3) Ensure that you are consuming adequate amounts of whole grains food and proteins.
4) Take a multi vitamin and mineral supplement every day.
5) A good strength training program will help you build muscle mass, which in turn will help fill out your physique.
6) Eat five to six smaller meals per day instead of the usual three large meals per day.
7) You will really need to rest well if you are doing two workout per day! Always respect the power of recovery...
If you can sit – Don’t stand!
If you can lie down – Don’t sit!
Train hard; Rest hard!
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