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Jon, if you want to gain muscle mass the natural way, go get some protein powder. Intake 1 gram of protein for every pound of body weight daily. (i.e. If you weigh 150lbs, intake 150 grams/day). This is way above the RDA amounts, but works well if you're weight training at least 4 hours/week.
You can't live off protein alone, so make sure you're eating a good diet and getting plenty of calories (and rest). For gaining mass, I'd recommend a diet of 40% carbs, 40% protein, 20% fat. Hire a personal trainer and they will custom make a plan for you.
As for soreness being bad, that's a crock. I've been exercising/training for several years now and being a little sore means you're making progress.
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