However, just taking sufficient protein will not be enough. you will have to watch your diet on the whole. take 90% whole foods and at least 65% of your meals in a day should be from high quality food. high quality food contains the vitamins and proteins required while keeping low on the fats.

sleep - lastly, a critical key towards enhancing muscle recovery would be sleeping. sleeping is the time when your body recovers from the fatigue during the day. hence, you should commit yourself to sufficient sleep as well. trading in some party time for sleeping will help you gain muscle mass fast. our growth hormones increase while we are sleeping. take at least 8 hours of sleep in a day. however, if you do sleep before midnight, you can sleep a little less. during the day, try to take power naps when you can. just a 20 minute nap will boost your muscle recovery and energy levels.

here's the summary of what we have been talking about. basically, take one whole week off your schedule to do light exercises for recovery, take 5-6 high quality meals a day that provides you with sufficient nutrition, and do not sacrifice your sleep for some party time. poor sleep causes fat gain as well. of what use would muscles be if they're covered by fats? carbo loading - the greatest of all the muscle building tips is to gain as much healthy weight as you possibly can. new muscles can only be built when your body has a surplus of calories even after you have burnt calories during a good work-out. the extra calories will be used to repair damaged tissue and build new muscle. your calorie intake target should be 20 times your body weight.