If you want to build muscle you need to do two things. You must lift weights and you have to eat a healthy muscle building diet.
Healthy diets for muscle building require you to consume more calories. Of course this only applies if you are already fit and trying to gain muscle mass. It does not apply if you are overweight and trying to lose a few pounds.
For a rough estimate of daily calories you should consume for a muscle building diet, multiply your body weight in pounds by 20.
Determine an attainable goal such as exercising twice on weekdays
Create rewards for achieving your goal.
reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.
For people trying to maximize workout gains and overall health and fitness, supplementing a meal plan with a protein bar or shake can be a very effective tactic. It's an easy way to ensure that you meet your dietary needs for protein and other nutrients.
Eating a protein bar before working out is a good way to fuel your body with energy. It will also send nutrients to your muscles. Eating immediately before a workout is never a great idea because you could end up feeling sluggish or cramped. Therefore, 45 minutes to an hour before the start of a workout is an ideal time to incorporate a protein bar or shake into your meal plan.
After working out, its even more important you intake protein from all the weight lifting, or exercising. You should eat something within half an hour or an hour after training session.