Steps
  1. Eat 5 meals a day is crucial, spaced out every 2.5 to 3 hours. ...
  2. Eat complete protein in all your meals. ...
  3. Drink at least 2L of water a day. ...
  4. Increase your calorie intake. ...
  5. Lift Heavy Weights and Do Compound exercises. ...
  6. Go slow on the negative rep. ...
  7. Get 8 hours of sleep.
  8. Lean Beef. This should be a staple of your diet if you want to gain muscle mass. ...
  9. Skinless Chicken. ...
  10. Cottage Cheese. ...
  11. Eggs. ...
  12. Whey Protein. ...
  13. Tuna and Other Fish. ...
  14. Oatmeal. ...
  15. Whole Grains.
  16. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories.
  17. Eat more often. ...
  18. Drink milk. ...
  19. Try weight gainer shakes. ...
  20. Use bigger plates. ...
  21. Add cream to your coffee. ...
  22. Take creatine. ...
  23. Get quality sleep.
  24. Eat enough calories. ...
  25. Eat sufficient high-quality protein. ...
  26. Don't let the 'low fat' myth ruin your goals. ...
  27. Fuel your workouts with carbohydrate and creatine. ...
  28. Don't let stress ruin your muscle-building goals! ...
  29. Be smart and choose the most effective muscle building exercises.
  30. Lose Body Fat. ...
  31. Fast Intermittently. ...
  32. Try an Arginine Supplement. ...
  33. Reduce Sugar Intake. ...
  34. Don't Eat a Lot Before Bedtime. ...
  35. Take a GABA Supplement. ...
  36. Exercise at a High Intensity. ...
  37. Take Beta-Alanine and/or a Recovery Shake Around Your Workouts.
  38. Eat a lot of protein. Muscles need protein to get big and strong, and when you're working on building them up every week, you'll have to fuel them with a lot of protein-heavy food. ...
  39. Get your calories from healthy sources. ...
  40. Supplement your diet.
  41. Whole Eggs. Cheap & rich source of protein: 7g/egg. ...
  42. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. ...
  43. Wild Salmon. ...
  44. Berries. ...
  45. Yogurt. ...
  46. Flax Seeds. ...
  47. Extra Virgin Olive Oil. ...
  48. Mixed Nuts.