I think that nutrition and genetics are the most important thing for muscle grow. Of course that training is important too, but if people don't eat, muscles will haven't how to grow. So nutrition is very important for me and I endeavour have got a good nutrition.

Here is a one of main nutrition plans. I endeavour keep it in bulking stage.

The base are many animal proteins and quallity complex sacharides. Proteins for muscle grow and sacharides for regeneration (of course - proteins are for regeneration too) and for energy a specially in ttraining.

Bulking stage nutrition (by Jakub Hašpl)
Breakfast
Porridge (50g oat flakes, 150ml milk, 100-120g yougurt)
Banana shake (1 banana, 450ml milk, 20g glucose)
2 tomatoes
Cocoa (250ml milk, 4 full teaspoon of cocoa)

 
Snack I
100g chicken breast
50g gainer shake
2 whole rolls
1 tomatoe
 

Snack II
40g protein shake
4 RiceCakes
2 bananas


Midday meal
200g pig meat
200g rice
2 tomatoes


Snack III
100g fish illet
100g pastes
50g gainer shake (only in training days)


Dinner
150g-200g chicken breast
100g rice
2 tomatoes


Dinner II
40g protein shake
 
by Jakub Hašpl