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my advice, eat 2X more your body weight in protein grams. If you weigh 140lbs you should be eating 280grams of protein a day. You have to be careful of what you eat. If you eat foods high in saturated fat, you will only be doing harm. Eat a lot of lean meats, chicken, turkey, eggs, protein shakes/bars, tuna fish, peanuts. Make lil changes too. Instead of butter on your toast, have peanut butter. Next time you go to subway to get a sandwich, get double meat. You can even throw in a scoop of ice cream with your protein shakes. i recommend Muscle Milk brand chocolate Milk flavor shakes...BEST DRINK you will ever have.
good luck
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