If your looking for your strength and weight to improve, then you need to change the way you eat. Instead of eating three large meals per day, you need to change your diet pattern to consuming food more frequently. Being on a hard training programme means for you to make sure your body is fuelled better you will need to adapt to formulas or micro meals. Consuming every four hours is the guide line, using shakes, meals and protein bars is the best way for excellent gains in strength and conditioning.These meals have to be low in fat, high in carbs and protein. So eating junk food is no good! the idea behind this method is that if your body is constantly breaking down foods it does not have enough time to break down and store fat.Always seek professional help before taking on a program, fitness professional, MD or nutritional expert.