You need to give your body the chance to digest the food you've eaten. So allow at least 30 minutes from eating before you start your exercise routine.
2. Eat carbs for energy
Especially the "slow burn" carbs that you can find in places like the GI Diet. These release their energy slowly (as opposed to, say, the energy rush you get from eating something sugary) which helps your body get over the energy peaks and troughs it would otherwise encounter.
3. Include lean protein
Whilst you can buy protein shakes, it's better to get your protein naturally. Chicken, fish and turkey are acknowledged to be amongst the best protein choices for those people wishing to build up their muscle.
4. Drink lots of water
Quite honestly, this applies to everyone. Not just muscle builders. Your aim should be to drink at least 8 glasses of water a day. This will help replace the water that your body loses during exercise and will keep you hydrated. Ideally, the water really should be water. Not soda drinks, coffee, tea or even "energy" drinks. The closer you are to drinking natural water, the easier it will be for your body to work with it.
5. Eat more calories generally
Obviously calories these should be "good" calories, not the ones that always come from snacks and junk food. As you build up your muscle, your body is using more exercise during muscle building, so it needs more fuel to cope.
6. Monitor yourself
In theory, any exercise routine should be OK'd by your doctor. So if you have any doubt, consult them before embarking on your course to make your body look more like the famous Charles Atlas. Inbetween visits, you can buy scales that will tell you how much of your body weight is composed of fat. Use these to fine tune your diet choices and to make sure that you really are putting on muscle. While you're at it, get hold of a blood pressure monitor as well. These are inexpensive and will keep track of both your blood pressure and pulse so that you know you're not over exerting yourself.
7. Keep note of the food pyramid
The guidelines contained in the food pyramid will help you to make the healthiest choices while you are building up the muscles in your body. Eating plenty of fruit and vegetables is a good start. But make sure that they are in the right form. Sure, it's easier to drink a smoothie or juice raw vegetables but you're missing out on the important fiber contained in fruit and vegetables if you do that. Steam your vegetables to keep in as many of the nutrients as possible.
