11. Eat as protein food, fats and carbohydrates.
Muscle building needs much energy so consume at least 1 gram of protein for every pound of body weight and at least 3 to 4 grams of carbs. You will also need healthy fats contained in flax seed, olive oil and natural peanut butter. To maintain your calorie requirements, cut off on season cardio.
2. Basic movements are your reliable aids in building a powerful body.
You can rely on these basic arsenals whose usefulness have been tested by time, like the bench, squat and deadlift. You can also add the basic barbell curls and the military press.