<div style='font: 10pt verdana; text-align: left; padding: 0% 10% 0% 10%; '>You eat meat, so I doubt you want to eat what I eat. I have to go out of my way to get protien and extra calories. And that's what you need to pay attention to: how many calories are you eating each day, and how much protien are you getting. The FDA reccomended diet is 2,000 calories. You're probably going to want to be around 3,000, maybe even 4,000. When I'm running and lifting on a regular basis, I think I push a 4,000 calorie diet.
Specifically, after I workout, I almost always eat two veggies burgers with cheese and a big glass of whole milk with soy stuff in it. Veggie burgers are generally aimed at health-conscious people, so they're usually pretty low in calories (around 100). So I get the Morningstar Farm "Grillers Prime" kind that have 170 calories and about 16g of protien each. The soy stuff I use is Naturade "Total Meal Replacement" or something like that. The chocolate kind. Two scoops is about 150 calories adn 13g of protien, so I usually make it more like two and a half scoops. I'll also have a glass of this stuff if I feel like I haven't had enough calories/protien in a given day.
Since I don't eat meat, I don't worry too much about eating too much fat; fatty foods don't enter my diet much. You might have to pay attention to that.
There's plenty of other supplements on the market, take a look around. I reccomend you DO NOT use the Atkins stuff. It's high in protien, but it's very low in carbohydrates. If you're active, you need carbohydrates for fuel. Or if you want to get serious, you can check out the MetRx and other brands. I saw one kind that three scoops had 1500 calories and 50g of protien. Personally, I'll stick with using a "meal replacement" drink as a meal supplement.
In generaly, I'm just aware of about how many calories and protien I've had any given day.
I'm not a doctor, I'm not a trainer, and I haven't been advised in any way. I'm just applying my basic understanding of how our body works: if you want to increase muscle mass, you have to do high weight, low repitition sets, and you need to have the calorie and protien intake so that your body can actually make more muscle fibers. So, experiment. Find out what's fun for you and what you like. When I bench, for example, I'll start at a weight I can do about eight or nine times, then I work my way up to a weight I can do two or three times, then I'll work my way back down. I rarely max out. Not that there's anything wrong with it, I just don't.
Also, keep in mind that putting on muscle is a pretty slow process. In two years time, I added about 15 pounds. Increasing muscle tone and definition, however, you might see in a few months.</div>
