A deviant asked me how to build up muscle. Well, I haven't been the best example in that department as of late (whatever. it's winter), but I do know the game. So here is how I build up...
In order to BUILD muscle, the best formula for protein intake is to take your body weight in pounds (160 for me) and take in that amount or somewhere close to that amount (in grams) every day you train (which is 3 days a week). So for each day I train, I want to get 160g of protein. Regarding your schedule... for your first dozen workouts, you WILL be sore, possibly for days. Do not work out again until they are done hurting.
As for training, I use this pattern:
Figure out your max lift weight. You should be able to do about 6 reps of it before your muscles tire. Then take 20% of the weight off and do reps until your muscles tighten and tire. Then take 20% of the weight off and do reps until you tire. Do this a few more times until you think it's becoming redundant. Do not overwork your muscles. What you want to do is stretch them so they become (for lack of a better word) damaged, and they will repair themselves by building more cells in between each other. This process runs at it's peak for the 6 hours following a workout.
Whey protein (when taken with water) goes through your your body in about a half hour. Take it RIGHT after your workout. Other powdered proteins (such as egg) take longer to absorb and are best to take before you sleep or hours before your workout.
Get acquainted with high-protein, low-fat foods: eggs, beans, skim milk, skinless chicken breast, salmon, lean steak etc.
If you're gonna have chinese, order the beef & broccoli. Yes, it's quite fatty, but this delicious combination is LOADED with the nutrients you want.
Pasta is great for energy.
CUT OUT SODA. Alcohol doesn't help either.
WATER! WATER! WATER! Without it, you're going nowhere. You need it to transport protein to the extremities of your body. Forget that gator/power-aid whatever crap. You don't need it. The ONLY useful beverage out there is "Vitamin Water". But it's an expensive choice when you compare it to regular water and a monthly supply of a good multi-vitamin. V-water is great if you have a soda-craving and need to kick it.
Beefcake 4000... Weight-gain supplements are not for everyone, nor do they work for everyone. Not that you need it, but if you were to get anything or take any muscle pill, I recommend Creakic. It helps, but not by much (considering it's hefty price tag).
It helps to plan out meals. Make all your meals for the weak in one day if you have to. For example, I make a heavy, meaty, beany, lowfat chili that I use as a pasta sauce. I boil a dozen eggs every week and have them for breakfast (instead of frying them). Buy bnlss sknlss chicken breast at the store when it's on sale, freeze what I don't need, then saute one for dinner and steam some veggies.
Lastly... a most important step (that I have yet to master) is to STOP playing FF13
Go get 'em, folks. I better see some tight bodies this summer