9. BCAAs pre workout. BCAA will spare your muscles during and help you recover after an intense workout. Try taking a larger amount (10-20 grams) of branched chain amino acids before the workout.
10. Large amount of carbs after training. Try to eat around 70-80% of your total carbs after the workout. Simple sugars will enter the muscle cells at a quick rate and will react with certain hormones to start the rebuilding process. Try to eat about 50 grams of fast carbs immediately after the workout together with a 30-50 gram whey protein shake. The rest of the carbs should be complex and you should eat them 1 to 2 hours later along with another 50-70 grams of protein.
12. Have a cheat day once per week. Pick a day of the week when you can enjoy your favorite food. After you fulfill your protein needs you can eat whatever you want. This will increase levels of leptin and help you burn fat and build muscle. Just remember to go back to your diet the next day.