milk(a good protein/carb mix) and rest.
gawin mong carb-carb-protein ang 3 meals mo, carbs morning and noon, high protein sa hapunan. para may pang-ayos ng muscles ang katawan mo while you are slepping.
rest. tulog o power naps, para may chance para sa anabolic processes. wag everyday ang gym. may rest day dapat.
compound excercises muna (squats, bench press), wag isolation(like bicep curls, etc). mas maraming nagagamit na muscles, mas marimi dapat ayusin at mas marami ang lalakas at lalaki(grow).