Make sure that you are careful if you are taking any type of supplement. Never deviate from the directions on the label; it is important to avoid exceeding the recommended dosage. Each meal you eat should have between 20 and 30 grams of natural protein to help you build muscle. This ensures that your muscles receive a steady fuel supply. As an example, if your protein intake should be 180 grams each day, and you eat six meals, you will want to have 30 grams of protein at each meal to total the 180. A well-balanced exercise routine must include a cardio portion. While cardio exercises might seem adverse to creating muscle, they are very helpful for keeping your heart healthy and strong. Sixty minutes of moderate cardio a week is a good amount for burning fat while not negatively impacting your muscle growth.