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Protein, protein, protein! Mealtime should be built around a serving of lean protein. Eating protein releases special hormones in your body that tell it shed fat and make muscle. Cases of quality protein are lean cuts of beef, skinless chicken or turkey, eggs, fish, cottage cheese and crazy.

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Also you need to start using some creatine and glutamine. A pair of supplements often offer several of the same properties as steroid drugs as they'll increase recovery, glycogen, strength, enhance body. And you may consider some natural testosterone booster supplements too.

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Second meal I have another cup of rolled oats along with a cup of protein film. It might seem boring, but I'm serious about building muscle and nothing else.