Gentiv Ultra Your diet is another huge key to getting jacked fast. Above all else, you need calories. Don't pig out and eat way more than you need, but you need to make an effort to eat just a little extra at each meal, and consider protein shakes in between meals. If you don't know how many calories you're eating right now, start keeping track for 3 days. Whatever that number is, add about 500 calories and you have your goal. If you aren't currently working out much or at all, add 800 because you're going to burn around 300 or so during your workout. Eat as cleanly as you can, but remember that calories and are king.