Number 2- Eat, Eat, Eat!

Eating food is a huge part to gaining muscle. Eat frequently, and have calorie dense meals. You have to exceed your maintenance calories if you want to see more gains.This isn't really a science, but a lot of people make it seem like one. Because it doesn't mean you should eat three big macs and four pizzas in order to "bulk". Well you'll bulk, but you'll end up looking like Fat Albert if you do that. Also, people claim to have tried to eat more, but still haven't seen gains. There's a simple answer to that, eat more! But first you need to figure out how many calories you need to meet maintenance. To figure that out click the link here- http://www.freedieting.com/tools/calorie_calculator.htm

To make things easier, get a notebook and pen, and record down everything you've eaten from wake-up to your last meal of the day. Write down the calories, carbohydrates, proteins, and fats from each meal. That way you know how many calories you've taken in, and if you need more. Remember..you gotta eat big to get big!

Number 4- Use a powdered protein or mass gainer

A powdered protein, like a whey is great to help increase your daily protein intake. It's perfect for after your workout when your body is catabolic, and will absorb more nutrients. Also a mass gainer is great to help meet and exceed your daily caloric intake. They do exactly what they're named for, gaining mass. Read my post on how to make a great home-made mass gainer here - http://codygarber.blogspot.com/2012/08/home-made-mass-gainer-shake.html?m=1