For us in the gym says that the reinforcement is 70% diet and 30% exercise itself. I quite agree. Nearly the whole year, I lost because I ate "bad" and for that I not have taken a year or weights that I raised did not go up. Then I changed my diet and I suddenly experienced big changes. As for my weight and weight dumbbells that I raised.
But the diet I should and I'll write more articles, this is just in general.
It is important to eat larger portions regularly, nehladovět and too much to drink. Of course it is much better to eat an average dose of valuable food than hills foods that are not energy, contain little protein.
For example, rolls and breads are such common foods that do not give you much. Instead, you'd better let rice, pasta or cheese. It is said that the day should eat 2 g protein / kg of your weight. And through it all a lot of water, at least 3-4 liters a day. Water is important because it dissolves nutrients and get to the muscles.