This is the amount of protein contained in a couple glasses of milk. Work the right muscles to create an illusion of bigger bulk. You can do this by focusing on the higher chest, your upper back and your shoulders. Train these specific areas. Doing so will often create the illusion that your waist is smaller then it really is, giving you an appearance of greater upper body girth. Keep an eye on your calorie consumption when trying to build good muscle. There are both good and bad caloric intakes, so watch which ones you eat to make sure they can help you build muscle. At an extreme, a bad diet will lead to more fat instead of muscle. Stick to a realistic schedule when you are trying to build muscle to reduce the risk of injury. If you are working on your muscles for the first time, only do strenuous workouts two times a week.