Foods high in protein include chicken, egg whites, lean beef, beans and skim milk.

It is recommended that your daily diet consists of 50% carbohydrates, 30% fat, and 20% protein. If you exercise regularly you may want to increase your carbohydrates and protein intake while slightly decreasing your fats.

To improve your nutrition you should try to consume five servings of fruits and vegetables per day, drink eight glasses of water (more if you are consuming a lot of proteins and complex carbohydrates), eliminate junk food and unnecessary fat like in whole milk, and consume only lean meats. If you want to maximize your work outs while eliminating unnecessary muscle breakdown, it is recommended that you consume a nutritional supplement before and after workouts to restore glycogen and creatine levels, decrease muscle tissue catabolism, and encourage muscle tissue growth.

1. Marion, Joel. Active Nutrition. http://www.eas.com/nutrition/articles.asp?cmsID=1038

2. Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle

3. Keep your workouts under one hour. Short and intense!

4. Concentrate on free weight exercises that work large muscle groups. The best weight training exercises for building mass are simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

5. Use heavy weights and low reps, rest 3 minutes between each set.

6. Do only 2-3 exercises per body part.

7. Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps

Day 2: Rest

Day 3: Back, and Bicep

Day 4: Rest

Day 5: Legs and abs

Day 6: Rest

Day 7: Rest

8. Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get required number of ounces per day.

9. Use nutritional supplements. If you can't afford too many products, just stick with basics; like whey protein. If you can't afford whey protein next best thing is egg whites.

Fitness consultant Anthony Ellis was the classic skinny guy. Super thin and unable to gain weight.After almost giving up on his dream to actually wear a pair of pants without a belt, he learned the proper way to eat and weight train exclusively for building muscle.