I need buff men!!

StPeteAPB

Buy a reputable protein drink for after the gym. As soon as you're done at the gym, down a serving of the protein drink. I personally recommend Optimum Nutrition Caramel Toffee Fudge (http://www.amazon.com/Optimum-Nutrition-Standard-Caramel-Toffee/dp/B002DYJ0E8) - it came highly recommended from my friend who is a Natural Foods Pharmacist. There are a lot of protein drinks out there, but few are really good FOR you; be careful.

When you're hungry, eat. Just eat good things. Try string beans, celery or other low-carb veggies. Carrots are high in sugar - watch out! Don't eat bananas regularly, they are the potato of the fruit world - high carbs, too.

Eat low-fat cottage cheese. Eat hummus with the string beans. Eat eggs. Drink unsweetened almond milk. If you eat bread, make it multi-grain or whole wheat.

Before you go to the gym, down a 1/2C of dry oats with 1/2C of applesauce - great energy boost from the applesauce to start, great maintenance of energy from the oats to end. Don't forget that protein drink AFTER your workout. Drop a high integrity raw egg into your protein drink, if you can (drop a shelled egg into a glass of cold water - if it sinks AND there are no bubbles, it's safe to eat raw).

Eat a clean protein for dinner - chicken breast or fish, for example. Limit beef to one night a week. Stay away from desserts, and maybe indulge once a week.

Walk, run, bike or do situps/crunches. Don't sit still too long and don't eat & then lie down.

And, drink a lot of water. Drink coconut water to rehydrate, when possible. Drink low-carb Gatorade when you can't get coconut water. You need to replenish electrolytes when you sweat during a workout.

And, finally, check out this workout:
http://www.bodybuilding.com/fun/muscle-up-lean-down.html