To maintain an ideal ratio of proteins and carbohydrates is important to get a muscular body. Consume good quality proteins like whey, milk and milk products, poultry, fish and eggs along with more portions of complex carbohydrates like vegetables, cereals. Weight training also plays an important role in toning up the muscles. If you don’t want to join gym, exercises like suryanamaskar, push ups, squats will help you to develop muscles. Please see... http://www.healthizen.com/health-dietplanner.aspx