1) Know the difference between complete (whole) and incomplete proteins. In order to build muscle, you need complete proteins; these are found in eggs, meat, fish, cheese, milk and most other animal products. The protein found in plant products tends to be incomplete, though there are exceptions (e.g. soy beans, quinoa).
2) Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight (if you are overweight, then substitute your target body weight) in grams of protein.
3) Proteins that are great for building muscle include:
*Red meat: Beef, pork, lamb, venison, bison, etc.
*Fish. Tuna: salmon, swordfish, bass, trout, mackerel, etc.
*Poultry breast: Chicken, turkey, duck, etc.
*Eggs: The yolk is high in cholesterol, but one or two a day isn't unhealthy.
*Dairy : Milk, cheese, cottage cheese, yogurt, etc.
*Whey: Protein shakes rely on whey protein regularly.
4) Don't skip breakfast. Breakfast is probably the most important meal of the day aside from your post-workout meal. Eating breakfast packed with protein, complex carbohydrates, and fiber will get your metabolism going. It will also keep your body from cannibalizing any muscle for energy.
5) Eat less food more often. Eat at regular intervals to keep from getting so hungry that you splurge when you do eat. Your body will start to get hungry at the predetermined times you do eat because you've kept a consistent routine.
6) Eat healthy fats. Not all fats are created equal. In fact, there is evidence to suggest that eating healthy fats is actually good for you. You should get about 20% to 35% of your calories from fats.
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