Secret #1: WHAT you eat is not as important as WHEN you eat.
You see, you have to feed your body MORE FOOD, more often, if you want to gain muscle mass.
So the honest reality is... gaining muscle mass has more to do with your eating habits than it does with ANY kind of exercise!
Now, another thing about eating: Spreading out your meals is CRUCIAL for building new muscle mass.
You see, unlike fat, your body can’t store protein very well. If it does not get a steady stream of protein every 3 to 4 hours... it will actually take it from your MUSCLE! http://keywordsrecipes.com/offers/all-the-health-fitness-guide-you-with-every-need/