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as it should. If you're not getting enough essential nutrients, you'll only slow down your body's ability to build muscle.
High nutrient fruits include...

- Apples
- Berries
- Watermelon
- Kiwi
- Oranges

Vegetables...

- Spinach
- Beets
- Tomatoes
- Carrots
- Peppers

*Fats

Good fats are important so your body functions properly. Try to eat more mono- and polyunsaturated fats and less saturated and trans fats. Good sources include...

- Olive oil
- Nuts and nut butters
- Fatty fish like salmon

*Water

Pure water has no calories, nutrients, or protein. But it's the most important "food" in your muscle building pantry. Water makes up 70% of your body. It lubricates joints and transports nutrients through your body. Without water, every other food and nutrient is useless. Try to drink at least 8 glasses of water every day, more when you do cardiovascular exercise.

Muscle Building Tip # 3:

Easy to follow habits you as a muscle builder should be doing

- Prepare food in advance and always have something on hand. You never know when you might have to bolt out the door for an unexpected event. If you know you have an appointment or meeting to be to, prepare food in advance so you can eat it as soon as you get home or whenever you have time.

- Take food with you wherever you go. You can't always be sure if food will be available. Remember, you don't want to miss a meal. It counter acts you weight lifting efforts.

- Eat food before you go somewhere. Then you won't have to eat on the run (even though you do have a back-up meal packed just in case!).

- Buy more food than you think you need. It can save money and it means you'll never run out of nutritious food when you're in a pinch.

- Eat a variety of foods. If you eat the same foods every day, you're missing out on some vital nutrients.

- Try to eat a calorie ratio of 40% protein, 40% carbs, and 20% fat. So a person eating 2000 calories a day should eat about 800 calories from protein, 800 calories from carbs, and 400 calories from fat.
Richard Knight is a former "skinny guy" / hardgainer who cracked the code to building muscle fast. Richard teaches other "Average Joes", skinny guys and hardgainers step by step how to build more muscle with less effort in 28 days FLAT with his own weight gain system. Get his FREE Video Course System today. . . www.buildmusclechallenge.com