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*edit* what foods have alot of protein?

benching?

good exercises you can do.. take the barbell and put it over your head so your elbows point up, then bring the bar up, then back down.. add weight as necessary....

you can also do bench dips, put your arms on the bench behind you but facing forward/away.. and do dips facing away from the bench.. should be a good one also
 
Any fish... ESPECIALLY tuna.

Also, a good thing is to go to GNC and get those pre-workout vitamin packets that have like 7 or 8 vitamins in each packet. Usually there are 2 protein pills in there and that is huge concentrations of it.
 
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