eat 5-7 meals a day. try to balance macros in this fashion : (10 part whole = 1 meal) 5 part protein / 3 part fat / 2 part carb. Do all your lifting in the morning time as natural testosterone is highest in the morning time. Don't drink alcohol as it increases your cortisol which is known to burn muscle for energy. Don't eat simple sugars ( HFCS - high fructose corn syrup) usually found in soda and fast foods. In fact avoid take out all together, try to eat what you make, that way you know what's in it. Try not to take over the counter medications as they are known to cause problems in the gym ( lack of energy ).