There are few skills in the gym more valuable than learning how to deadlift with proper form. However, if you truly want to discover how to build muscle you need to learn how to supplement your hard training with a good muscle building diet.

Given that the majority of the hypertrophy process occurs while your body recovers at home, it really makes sense to learn how to structure your food intake to match your fitness goals.

But even though it makes sense to watch what you eat, many men fall into the deadly trap of presuming they can gorge on whatever food they like then justify it by claiming they are trying to bulk up. A dirty bulk results in dirty weight being added.

The fact is your diet represents the toughest challenge to your fitness goals. After a while, even the most gruelling of training programs becomes fun. It becomes a challenge you'll enjoy. The diet part, however, remains a constant test to most people.

Many people simply neglect their diet because they just don't know where to start with it all. They get lost in the mountains of different opinions on what you should eat, what you should avoid, what you need and what you don't need.

When in doubt, trust science. The latest research on hypertrophy shows a proven three step formula for setting out a food plan to build size and strength. It is:

1. 1.5 grams of protein per lb of your current body weight.

2. Aim to eat about 2 grams of carbohydrates per lb of your weight

3. Aim to eat about 0.5 grams of fat per lb of your weight.

But before you look at this like a set of rules, remember the most important factor here is that no diet fits everyone. This merely gives you a starting point, from which you can experiment by raising or lowering certain nutrients until you find an optimal intake to give your body results. I:8:T

In a shocking twist to what you may expect, most men do not actually eat enough protein to build muscle. That may sound very strange, given that every man and his dog seems to buy the latest whey protein drinks. But apart from those drinks, they often don't eat any other sources of lean protein.

If you are like most men, your daily fat intake could also do with a boost. Fat is an often misunderstood nutrient because it is unlucky enough to share the same name as your body's worst enemy. That's where the similarities end, though, in fact a good dietary fat intake has been scientifically shown to aid in lean muscle building as well as weight loss. You will find a lot of your healthy fat intake through your protein sources, like fish.

Now comes the interesting part. When you have your protein and fat intake set correctly, carbohydrates will determine what type of physique your body can achieve. Start with the recommended amount and note your results, before increasing the amount if you want to add more size or decreasing it if you feel you are adding body fat.

What you do in the gym only plays a small role in the physique you are trying to build. Learning how to build muscle in the kitchen is really as important as perfecting your lifts and smashing a brand new personal best lift in the squat rack.