Well, like the tittle says, I'm looking for a muscle-building diet/drink/recipe or whatever. If anyone can help me out let me know.

plenty of protein, good carbs and fats. next question.







base breakfast off oats and eggs

lunch and dinner around meat and carbs (chicken and veggies)

mid morning and afternoon, pop top tuna or chicken, jerkey, sandwiches, fruits, nuts, etc

before bed, cottage cheese and nuts or natural peanut butter

just a rough idea