In order to build muscle, you have to do following;
Exercise Right
Please Check out my 3 day workout exercise plan.
Eat Right
Water: Approximately 90% of human body is water. When you workout you loose water and has to be replaced.
Protein: When you eat protein, its digested and break down into the amino acids. This is the main element for muscle in your body.
For Example: If you weigh 180lb. you should get around 150-180 gram protein a day.Remember our bodies can not absorb more than 30-45 grams of protein in one meal.so you should take in small amounts but frequently.
Fatty Acids: Omega Acids act like engine oil.It lubricates our bodies. 1000mg a day is a good start.
Multivitamins: Whatever we eat you will never be able to fulfill your body needs daily basis. I recommend organic based multivitamin supplements.Look for time released vitamins or instead of taking 2 pills at the same time tak it on in the morning and one in lunch time.
Carbs and Fats:Body needs carbs and fat as much as protein. Try to consume Complex carbs(brown rice, or whole wheat pasta) instead of basic carbs( sugar or bread)
Sleep Right
No matter how hard we work out if you don’t get enough rest you will not see any improvements. According to talkaboutsleep.com Sleep requirements vary from person to person-some people are naturally short or long sleepers. Some experts suggest that the best way to determine personal sleep requirements is by waking up without an alarm clock. The amount of time spent sleeping would be the personal requirement. Other experts suggest that an ideal amount of sleep is the amount needed to feel refreshed and well rested in the morning and alert all day.