Please Scroll Down to See Forums Below 
Very briefly, two macronutrients are needed to keep your bowels moving regularly, water and fiber. (I'd call water a nutrient 
) You will need at least 64oz (1.89 liters) of water a day, and depending on a variety of factors such as body weight and activity level, you may well need twice that amount. Twenty-five grams of fiber daily is the often quoted recommendation for fiber intake. Personally, I find this number to be a little low. Thirty-five appears to be a good amount.
The fiber attracts water into the stool, making it larger and softer, two characteristics that make it far easier for the intestines to push it along. If you do not get enough of either water or fiber, the bowels cannot form an easily passable stool and things back up quickly.
If you have to push hard to pass a stool, you are not getting enough water, fiber, or both.
If your stool is dry and hard, you are not getting enough water, fiber, or both.
If you do not move your bowels at least once daily, you are not getting enough water, fiber, or both.
If you have to take laxatives, you are not getting enough water, fiber, or both.
If you are trying to build muscle, and are consuming a relatively larger volume of food daily, I believe that that your need for dietary fiber and water for bowel regularity appears to increase. While on a bulking diet I've noticed my bowel movements become far less frequent if I do not adjust my fiber and water intake. My typical 30 grams a day of fiber isn't enough to keep things moving. I recommend adding at least an extra 5 grams of fiber daily for every 300 extra calories you've added to your regular diet.
) You will need at least 64oz (1.89 liters) of water a day, and depending on a variety of factors such as body weight and activity level, you may well need twice that amount. Twenty-five grams of fiber daily is the often quoted recommendation for fiber intake. Personally, I find this number to be a little low. Thirty-five appears to be a good amount. The fiber attracts water into the stool, making it larger and softer, two characteristics that make it far easier for the intestines to push it along. If you do not get enough of either water or fiber, the bowels cannot form an easily passable stool and things back up quickly.
If you have to push hard to pass a stool, you are not getting enough water, fiber, or both.
If your stool is dry and hard, you are not getting enough water, fiber, or both.
If you do not move your bowels at least once daily, you are not getting enough water, fiber, or both.
If you have to take laxatives, you are not getting enough water, fiber, or both.
If you are trying to build muscle, and are consuming a relatively larger volume of food daily, I believe that that your need for dietary fiber and water for bowel regularity appears to increase. While on a bulking diet I've noticed my bowel movements become far less frequent if I do not adjust my fiber and water intake. My typical 30 grams a day of fiber isn't enough to keep things moving. I recommend adding at least an extra 5 grams of fiber daily for every 300 extra calories you've added to your regular diet.
