More muscles, less body fat, an attractive appearance: Who does not wish for that? Clearly, there is no universal and easy recipe for achieving it. But there are some valuable rules that one should rely on. Basically, you need to know: nobody is alike. While some people have difficulty building muscle mass (hardgainer), others have difficulty controlling weight and body fat (softgainer). Still others pursue the goal of building up maximum muscle mass (ambitious & professionals). In any case, the diet must be individually designed and adapted to personal factors such as body composition, training times and daily routine around family and job.