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Select low-fat protein sources such as egg whites, lean cuts of red meat, skin-free poultry, fatty fish such as salmon as well as tofu, low-fat dairy and legumes. Trim all visible fat from meats and poultry and broil, steam or stir fry in a olive, canola or safflower oil.
Do not eliminate carbohydrates such as vegetables, fruits or breads. Eating only animal protein will not provide adequate nutrition and the fiber needed to pass waste daily.
Take a good multivitamin that addresses your needs: more iron for women, more zinc complex for men, for example. -
Lift weights at least four to five times a week. Ideally work different body parts each day. For example, chest and back and abs on Monday, legs and cardiovascular on Tuesday. Take Wednesday off to do low-impact cardiovascular such as walking hills or low-key biking. Return to the gym on Thursday to Saturday and rest again on Sunday.
Lift "super sets" to load the muscles to build. A super set is doing two sets continuously. For example, a super set for biceps are 10 repetitions of bicep curls and immediately doing 20 push-ups without rest. Normally you'd rest in between.
Stay humble with goals if you are new. For example, do a super set for chest: 12 to 15 reps of chest presses followed immediately with the same of flys- and tricep-kickbacks.
Instead of resting, do a third set that is less challenging but will help you get muscle definition. In this case, do 25 one-handed push-ups (both feet on the floor and using only one hand, not two.) -
Do not train if you are tired, sleep-deprived, injured or underfed. Bring high-protein drinks to the gym and stash dried fruits and unsalted nuts in your gym bag for pre- and post-workout snacks to fuel and replenish you.
After you complete a workout, eat a balanced, high-protein meal within an hour to feed your glycogen window. This "plugs in" glycogen stores depleted from feeding hungry muscles during your workout.
More is not better. To build mass quickly, you must eat, train and rest properly. Microtears occur with every super set you perform and it is important to take a day off from resistance training to prevent injuries.
