Konsumsi protein yang banyak. Buat siklus asupan karbohidrat Anda. Usahakan mengkonsumsi lemak yang baik. Mengatur waktu makan Anda. Konsumsi kafein sebelum berolahraga. Minum air putih.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Yeah, you've heard this one before, and there's a reason for it. Protein is made up of amino acids, which are the building blocks of your muscles. Without it, your muscles will literally not develop. While you should never completely cut out anything from your diet, to force those fats and carbs to move over, it's protein packing time.   1-1.5g of protein per lb of body weight is recommended to facilitate muscle building. Good sources of the stuff are soy, legumes, beans, leafy vegetables, meat,