In computing and telecommunications, a menu or menu bar is graphical control element. It is a list of options or commands presented to an operator by a computer or communications system. Choices given from a menu may be selected by the operator by a number of methods (called interfaces): 1  entering the identifier for the desired menu item from a keyboard. 2  positioning a cursor or reverse video bar by using a keyboard, mouse, or remote control D-pad.
1 Drink plenty of water. 2  Never skip meals or workouts.  To gain muscle mass quickly, eat a small amount of protein (less than 6g) before you work out, this will prep your muscles. Within half hour of working out, eat a large amount of protein (varies depending on your weight but a minimum of ~10g).
Working Out to Gain Muscle. 1  1. Start with basic strength training. Most workouts for your major body parts should start with basic, multi-joint strength training exercises that allow you to lift more weight overall, such as the bench presses for chest, overhead presses for deltoids, barbell rows for back and squats for legs. 2  2. Go all in.