I used the knowledge I gained from some books I had read to totally reshape my body and with what I learned, I have told my brother the same things and he is looking pretty hot himself these days. I used a very structured and strict sort of dietary plan that was lean lean and more lean. There was no sugar or caffeine in my diet and I used such care to drink so much water each day too. Muscle building happens from using the resistance machines and free weights and those were my focus as well. Now that I was taking in so much healthful food, it was effective.