The basic norm for Muscle Building foods is "Eat, Eat and then eat some more". Lets discover what to eat Now.
When eating to build muscle mass don’t get too fancy. The list below contains the best Muscle building foods proven to add pounds of muscle to your body.The Best Muscle Building Foods
Any food that has high quantity of carbs and protein qualifies itself as best muscle building food. The best way to ensure that you get adequate muscle building nutrition is to combine 2 high quality sources of carbs and protein.

Work out plan –

The key to starting an exercise routine is to make the changes slowly. You can’t go from being sedentary to active overnight and hope to succeed. Start out by exercising 1-2 times per week and eventually moving up to 3-5 times per week. Only increase the amount of exercise you do per week when you feel ready.

Exercise routines also have to be well rounded to be successful. You need elements of flexibility, cardiovascular and strength training. You don’t need to go to the gym to get a good workout, but having access to that type of equipment is a definite plus. Flexibility isn’t very intensive and can be done on most if not all days of the week. It won’t directly help you with your goals but it will lead to better performance – it will make exercising a lot easier.

Cardio should be done 3-5 times per week while strength training should be done 2-3 times per week. The more weight you want to lose, the more you need to exercise. If this seems confusing, you can get a free personalized diet plan and workout routine at

Go on http://realmusclemen.info it gives you an e-book and free protein shake with it ,perfect for beginners
References :
Personal trainer