There certainly is one nutrition rule you must always follow when you are trying to build lean muscle fast. Getting enough quality protein. Protein supplies you with amino acids which are the ingredients for building muscle. This is essential. Even if you train with the most advanced program for you, if you miss supplying enough protein, you will see very slow results. There is additional benefit when getting high quality protein. You burn fat. How this works? Protein helps your muscle maintenance. This will keep your metabolism working and in the end result this will increase the burning fat process. For example think of the last time you ate chicken. Chicken fillet alright, not some burger with chicken in it. Suddenly hour or even less you are hungry again? This my friend is your metabolism working. High protein foods take more effort to digest, thus your body is increasing the metabolic effort to get the job done. Make sense? Here top foods of high quality protein that will help you build lean muscle fast. Chicken. Probably the best you can have. Stick with the white meat. It contains less fat than the dark meat. Roasted is the best. Actually the less the meat is cooked the better qualities it have. Boiling, grilling and roasting chicken will hold it’s fat low. Frying will increase it’s fat levels. Stick with chicken whenever you can and you will build lean muscle fast. Fish and various seafood. This is my favorite. Fish and sea food have more fat than the chicken, but it contains the Omega 3 fats, which are very beneficial. Also you might never know this, 99% of the people lack those fats. Fishes to look for are – tuna, anchovies, herring, mackerel, salmon and sardines. Those have good ratio of protein that will help you build lean muscle fast. Actually any fish that lives in clear water will do. Beef. This one tastes great if done right. Nothing better like a good paper steak. Beef also have vitamin B-12 and creatine. Well it also have more fat than the fish and chicken. I won’t recommend eating beef everyday. Try selecting the cleanest meat if possible. This will ensure quality protein intake and that toy build lean muscle fast. Dairy products. All things made of milk plus eggs. Those have a lot of protein but also have a lot of fat (the bad kind). Try selecting low fat ones at the store. The yolk of the egg have a lot of fat. Usually the recommendation is to have 1 yolk per 5 eggs. My recommendation is to reduce the intake dairy products. Usually those are foods that cause little inflammations in your body, since are little hard to digest. So those are the top 4 foods with protein of good quality in them. Stick to them (especially the first three) and you will have faster results.

In order to build muscle you need to supply your body with amino acids that it needs to repair the muscle fibers after you exercise. Amino acids come from protein. When ever you eat a food that contains protein your body breaks it down and uses the amino acids for many functions in the body including building muscle. The easiest and most effective way to intake protein is by using a protein powder, in particular Whey Protein which has the highest biological value to the body. By supplementing your diet with extra protein from Whey, it will help keep your body in an anabolic state, which means building muscle and burning fat. There are two times that it is very important for you to intake whey protein, when you wake up and right after you workout. You can also have a serving before you go to sleep to keep the anabolic effect working. In general the amount of protein needed for effectively building muscle will be your body weight. For example if you weight 180 lbs, you will intake 180 grams of protein. What you needed to do is to divide the total grams of protein into 5 to 6 meals a day, so around 30 – 40 grams per meal. Most Whey protein powders offer 19 – 26 grams of protein per scoop. The ones with the least amount of flavor will usually contain the highest protein per serving. You can take a look at many Whey Protein Powders some of the more popular ones are Champion Nutrition Pure Whey, Dymatize Elite, Nature’s Best Isopure, MuscleTech Nitro-Tech, VPX Zero Carb and many others.  

• 23 grams of high quality protein to feed muscles for maximum lean mass
• New upgraded formula with an awesome new taste driven by quality proteins and flavor system
• High concentrate of Branched-Chain Amino Acids (BCAAs) and glutamine to enhance muscle growth and repair
• Supports muscle tissue and repair after workouts
• Available in Chocolate, Vanilla, Strawberry, & Banana

Product DescriptionThe highest grade whey protein product available on the market. Excellent for boosting daily protein or for making a custom meal shake or smoothie.

EAS AdvantEdge 100% Whey Protein, Strawberry, 80 Ounces

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im only 16 (17 this month). 144pounds and about 174cm. I do weight training, but i was stupid because i didnt take much protein, and i didnt put on much muscle. so my arms are skinny now, although i have some fat in areas which i will burn off with cardio. I dont want to burn fat straight away because i will look too skinny, i need to build muscle first.
I am looking to buy Musashi bulk, which is 50/50 protein and carbs. are carbs like this ok for someone like me? and am i on the right track?
thanks & god bless!