As I understand it, 1 day isn't enough, the ideal time to rest after you've broken down your muscles enough to be effective is 48 hours.
You don't want to inflict a major injury, but you
do want to hurt yourself, somewhat. "No pain, no gain" isn't just a catch phrase; if it isn't hurting, it isn't working. The way strength training works is you overwork your muscles, until micro-tears (tiny injuries) occur throughout the muscle tissue you're exercising. Then you wait for your body to heal itself, and it reinforces the areas that failed to be stronger than they were before, hopefully ensuring that they won't fail again. Then, you start over with breaking them down.
Protein and rest are absolutely critical, you can't skip either of them. Protein is the raw material your muscles are made out of, without enough of it your body can't even heal the damage you're doing, let alone reinforce. Getting enough rest is important for two reasons: One, your body rebuilding itself requires energy, which you might not have enough of if you're blowing it all on doing stuff; two, your muscles are in a weakened state after you break them down, and you don't want your deliberate tiny injuries to compound into one accidental very big one. I've torn a major muscle completely before, and take my word for it, it is not fun, and recovery is no small feat.
Or just find a fat person and ask them what diet they're on.
I'm on the
Eat Anything That Doesn't Eat Me First diet, plus a few supplements, mainly iron to manage a chronic anaemia problem. Beginning this diet is very easy. Go two weeks subsisting on nothing but water and Rolaids, then when you have access to food again, eat like you don't know where your next meal is coming from. Make it a regular habit, as if there is a constant gnawing fear at the back of your mind that another period of starvation may come without warning at any time.
Building muscle when you eat like that is a simple affair. As you gain weight from overeating, refuse to be one of those stereotypical fat people that sits around useless all day until their limbs atrophy, they can't move themselves, and they require a power scooter to get around. Go on about your business as normal, and if you butt up against a physical challenge, don't quit until you overcome it. You will be strength training frequently as a mindless, automatic thing, using your own body weight for resistance.
If you don't gain enough mass that way, then you can start using body building tactics.