Food is the key to either gaining or losing weight and you must understand the importance of these roles. Without food you could not your simple day to day jobs like, cooking, cleaning, running for the bus and taking the kids to school, without these you wouldn't have muscle increase or energy.
Your body needs the correct amount of food for you to do all these simple tasks, so you should ask yourself, how much more food will I need if I you was training 3 times a week, working 5 days a week and looking after 2 kids, 3 hamsters, 2 rabbits and a goat, allot I must say.
The body needs calories to convert into energy and to do all these tasks. Finding out how much protein you need in a day to help maintain your muscle is important, and this is ideal if you want to increase your muscle mass as well.
First you need to weigh yourself and record the result.
Research suggests that to build muscle the body needs between 1 to 1.5 grams of protein per kg of body weight each day. A 90kg person who is lifting heavy weights 3-4 times a week will need anything from 130 to 190 grams of protein a day to build and look after their muscles.Protein is not necessary going to build instant multi power muscle, I've seen people solely eat 8 tins' of tuna a day, at 30 grams per tin which is about 240 grams of protein, just to help increase muscle size. All that suggest is that they smell of fish and that there are not getting the nutrients it needs to recover your muscle definition. The correct diet of carbohydrates and fat give the body fuel to make this process happen, meaning a variety of good carbohydrates and fat helps promote the protein to do its job correctly and efficiently.
The correct diet and understanding of food is necessary when training, try to have a good healthy load of carbohydrates and protein before and after a workout and try to keep away from fat at these times also, it will help get that desired body look you have been after.
I'm not saying stay away from fat I'm just saying try and stay away from fat before and after training.