How can i effectively build more muscle?!

The key ingredient to gaining muscle mass is to add lots of PROTEIN to your daily diet!. You should have 1!.0-1!.5 grams of protein for each pound you weigh!. Protein helps your body to build lean muscle after your workout!. Speaking of workout, I would start with simple toning exercises (low weight/more reps) to get your muscles used to being worked!. After about 2 weeks you can go to the strengthening exercises (high weight/low reps)!. This will break down your muscles fast and with all the protein in your diet, when they heal it will be solid lean muscle mass!.


I would recommend you take creatine after your workout in your shake, this is because I have read that alot of people can be affected negatively if they take it before and it doesn

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