The main and most important aspect in mass building and natural growth is eating. Bodybuilding is 90% eating and the sport DEMANDS that you consume food; otherwise you will not grow PERIOD!

Building up your body involves a balance of a couple of food groups, but most important is protein: beef, eggs, chicken, fish, beans, tofu. You should also take in carbohydrates, such as potatoes, corn, peas, bread, and pasta. In addition, you need to take in "good" fats (such as olive oil and nuts) but in limited amounts. Butter and lard should not be eaten or, if you do eat them, only in very limited quantities.

The best food I find for muscle growth is beef. Hamburgers have helped me personally to grow pretty big. I would eat one for breakfast every day. Steaks are great, too, but if you’re on a tight budget, you can eat them just once in a while. Lean ground beef is a very good source of protein.

Bodybuilders in general take in 4+ meals a day. You must NEVER miss a meal when you're trying to grow! Your meals don’t have to be huge or very large. Eating keeps your body in what's known as an anabolic state, which means a growth state. EATING IS THE MOST IMPORTANT ASPECT OF GROWING BIGGER!

You should drink as much water during the day as you can. Limit or reduce soda, sugar/candy, alcohol and junk food. These foods create a catabolic state, which reduces muscle growth. Juices are good (and are a carbohydrate); a couple of glasses are fine. A glass a day of milk is also really good for you.

Eight hours of sleep per evening is imperative for growth as well. This is the time when your body makes repairs and allows for growth. Many processes take place in the body during sleep, so don’t cheat your body by side-stepping this much-needed repair cycle.

Beginners should limit any over-doing of "extra" sports, such as basketball, running, cycling, etc. These will take away from your newly earned lean muscle in the beginning. Eventually, though, you will need to incorporate the sort of cardio work these sports offer, but that will come later.

Limit stress and worry, if possible. Take time to relax, especially after a strenuous workout.

Your workouts should start out at three times per week. Eventually, if you want to add another day, do so. Listen to your body; it will tell you what it wants.

Remember to eat after every workout--at least within one hour afterwards. NEVER MISS A MEAL AFTER A WORKOUT. You have "blown out" vital nutrients and vitamins and you MUST replenish them again soon after.

I take l-glutamine as a supplement and five amino acids in the morning upon waking and another five before bed. This combination of supplements will greatly help you in the growth department.