[diebitter]

Stuff your face. The harder you work out, the more you need to stuff. Go for highly staggered sets (so say 3 sets of bench press - 15 reps light weight, 10 medium, 5-6 HEAVY (but work up to that for the first few weeks)).

Eggs (big-ass omelettes), steaks, chicken with the skin on, pork, beef. If you do shakes, these are on top of all this.


Don't know if you want exercise advice, so ignore the following if you don't, but:

I'd even say stick to the large body-part exercises, and forget bicep curls etc. Do heavy leg work (squats - and warm up with 20 reps for these), back work (lotsa chinning, lots heavy rows), chest work (benching and some flies, but mainly benching), and shoulder work (mainly shoulder press, the heavy benching/rowing will service the front/rear deltoids). Pullover is a good to add too, but optional - but it must end with a very heavy set.

Forget the biceps/triceps/calves/forearm stuff and put ALL your effort into the above. (but do some lower back/stomach exercise too to stop it getting strained)

Nothing develops you faster, IMHO, than heavy squatting. But you must progress into it (it doesn't take as long as you'd think if you progress steadily and don't go mad).

Oh, and do losts of warming up/stretching before and after all this, especially to warm up your torso/lower back/abdomen