Please help me gain 15 pounds of solid muscle (I  now weigh 143 @5'10") by telling me  proper diet and exer's?
549135
Muscle is built through nutrition. Period. Exercise is a way to trick your body to divert more nutrients to building muscle than storing it as fat.\n\nIf you want to add muscle fast work on the big muscles - Glutes, Quads, Chest and Back. Too many people spend a lot of time on smaller muscles like the biceps or the shoulders.\n\nEat more protein. Whey is an excellent source of muscle building protein, but it is also necessary to add other types like cassein (found in dairy products).\n\nRest is very important. The body needs good rest to repair the muscles broken during exercise. Ensure you have atleast 8 hrs of sleep.\n\nVitamins and Antioxidants will help to rid your body of toxins and make it more efficient in muscle building.
842521
Good question, but kind of vague. It all depends on what you're doing.\n\nAssuming you start eating a good weightlifter's diet - low fat, moderate carbs, high protein, and you eat 5-6 small meals a day, combined with good strength training 3 or 4 days a week, you could hope to gain 1-3 pounds of muscle a month AT MOST - and this is for your entire body.\n\nObviously, if you've never lifted weights, or didn't lift very often, you'll gain more in the first few months, then your gains will slow down and stabilize to a consistent 0.5-1.5 pounds a month. This also depends on your body type. If you're real tall and skinny, you're not going to see anywhere near these numbers. If you're built like a fireplug,  you might see more. \n\nIf you are like me, the first time you pick up a weight, you start counting down the time until you look like Arnold, then give up when it doesn't happen in the first six months. The sad reality is 4-10 pounds of natural muscle a year is actually *REALLY GOOD* gains. Don't compare yourself to steroid users, or people who've been training for 8-10 years, or people who do both (not uncommon for the pros).\n\nMix up your routine enough to be interesting. Do cardio in the morning or after your heavy work for maximum results (when your body is hungry, it has no choice but to burn fat). That 4 pounds a year really adds up quick, and once you drop the fat so you can see where the extra muscle is, it doesn't take long.\n\nSome supplements can help your muscles retain water (creatine comes to mind), which will give them more weight, and appear bigger. The jury is still out on what, if any, benefits these supplements provide, and some are just plain dangerous. You're better off eating a healthy diet and having a consistent routine that challenges lots of muscle groups.\n\nhttp://www.intense-workout.com has some sample workout routines and general fitness advise. You might give that a look-see.\n\nCheers,\nOdd
337604
A possible diet plan is to use protein shakes after your workouts and healthy fruit smoothies before your workouts for energy.  It really depends on the the person.  But, in order to gain mass quickly, you must consume a lot of calories.  I would suggest at least 3000 calories a day.  But keep it healthy like mentioned above.  Eat lean meat, fruits, vegetables, bread (like whole grains).  Eat about five or six small meals a day.... Try to avoid fatty foods (most notably dessert like ice cream) and you should be able to pack on muscle.\n\nA possible workout plan...while simultaneously sticking to diet plan above..is to work out about 3 times a week every other day.  Focus on compound exercises..that work major muscle groups.  Examples are dumbbell bench press, squats, lunges, and rows.  That way, you can work the most in the least amount of time.  On you off days, maybe do one session of cardio..but keep it to a minimum since you want to gain weight.  \n\nHope this helps
597899
YOUR MY TWIN! im 5 10 and i drink a ton of water, we also eat very similar. The only difference is im 17 and I USED to be 180! now im 159. I do 2 hours of eliptical a day (2 one hour sessions) and i eat about 4-5 meals. Make sure u keep eating breakfast, but maybe some cereal? your lunch looks good, but make sure around 3ish maybe 4 u eat a snack, cereal, apple, banana, anything besides the candy or chips. you have to stay away from those. its tough i know, so i usually cheat on sudays, like just have a candy bar, or sum ice cream. Remember to keep your portions small, and dont eat 3 hours before bed, so that your body goes to sleep in fat burning mode. I also do weight training 3 times a week, tuesday thursday and sunday, This will make u you look a ton better when all the weight is finally off, and it burns calories. i also do ab exercises every other day, crunches, superman stretches, leg lifts, and other ab exercises. you dont have to do like 200 just stay in good form and ad a 5-10 pound dumbell. In 3 months you will be 150 pounds, 6 pack abs, and muscular, but not overly muscular. the ladies will flock to you.  good luck
403606
how can you not get access to a gym?  even my little town up in northern MI has a gym.  What about your HS?  But 2grams of protein for every lb you weigh is the figure used for weight lifters trying to gain weight.  so that's be 250grams of protein.  I suggest getting these from a whey protein isolate or since your pretty skinny you say muscle milk has a little fat content and carbs but its supposed to be the best tasting protein on the market.  \nChicken breast/tenderloin, Tuna, salmon, yogurt, cottage cheese, milk, and green vegetables are great for protein and fiber.  DO NOT get those weight gainers that are just all calories like 1000 calories all that's going to do is make you fat and that's not good.  Just do some at home strength training or buy some adjustable dumbbells you can get a pretty though workout with dumbbells.
784479
Increase your carb and calorie intake, as well as your protein intake.  Eat 1 gram of protein per pound of body weight.  The extra calories you take in will aid in muscle recovery and give you the energy to get through grueling workouts.  If you want to look shredded and cut then watch your calories and carbs, but if you want to be strong and be able to throw around 100lb dumbels then follow my advice.
1081224
What is it exactly you want to know?\n\nIf you are looking to put on muscle weight, then consider this:\n\nWithout doing much, you could start by reading Mens Health and Muscle & Fitness Magazines. Both are published by Joe Weider Inc. Both have great workout routines in them and advice on diet, fitness, health, supplementation.\n\nI would reccomend that you start by hitting the weight room, 4-5 times per week. Lifting with Compund exercies first, then isolation exercises. 4-5 sets of each, with 1-2 of them being warm up exercises. 9-12 rep range is good for muscle mass, and definition and stamina. Rest each body part 4-7 days. So if you do Chest on monday, dont do it till at least friday.\n\nWhen it comes to supplementation you will use the minimum:\n1 multi vitamin pill per day\ntribulus\nWhey protein or whey protein isolate. Depending on allergies, you may want to use a Soy protein. you should use 2-3 grams of protein per kilogram of bodyweight in your daily diet to gain muscle (you still need to lift weights though and stick with it. It takes a long long time. It took me 2 years to put on 35 pounds of muscle.) Take some in the morning when you wake up, mid day, and as part of your post workout drink.\nI would also reccomend taking L-Glutamine as part of your post workout routine.\nTake something with creatine. This stuff is well documented. I would reccomend BSN Nutrition NOxplode. IT has creatine, arginine, and others as well as nitric oxide. Take this for your pre workout routine, about 30-45 minutes before your workout. It takes awhile for your body to absorb the creatine.\n\nThat should be the core of your supplement routine. Do not rely on the protein powder to get you all of your protein in a day.\n\nRemember to do cardio at least 3 times a week 60-75% of your max heart rate (MHR) which is 220-your age. for about 30 min each session. If i do legs, I do cardio after. Sometimes I will split it, 15-20 min before, 15-20 min after. You have to burn the fat to show your hard work!!\n\nDo abs at least 3 times a week. focus more on form and crunching the muscle, than how many reps you do.\n\nTHis should help.\n\nIf you need more advice, feel free to email me, I would be glad to help you out.
1001841
Ok, that converts to 140 pounds so you are slightly underweight.  The only ways to gain weight are to increase your muscle mass or to eat more calories than you burn.  I don't think you want to gain as much as 80 kg....73 kg would do it.\n\nSo, exercise to bulk up or increase the calories you normally consume in one day but keep them as healthy calories (no fats or fried foods) so you don't clog your arteries.
1075987
Lifting heavier weights to build muscle bulk can restrict bone growth.\n\nAt your age, I'd recommend something fun, like a dancing class to get the cardiovascular exercise and it will also be more fun (which is the #1 motivator) help you have more confidence at school dances.  They have such classes at many gyms, and even have some workout videos that teach dance moves.  It's important to find activities you enjoy, because then you'll want to keep doing them!\nhttp://www.collagevideo.com/\nFor strength and flexibility. I'd recommend yoga and or Pilates classes (or videos).  They help strengthen and tone your muscles without building bulk and while helping you with flexibility.  The more flexible your muscles, tendons and ligaments are, the more room your bones have to grow.\n\nThere are some nutritional supplements that claim to help your body maximize it's growth potential without hormones.  \nOne is http://www.heightmax.com/\nMy son was 14 when he started taking it, and he did grow about half-an-inch in the first six weeks.  He hasn't been taking it consistently, and I have a hard time convincing him to do stretches and improve his flexibility.\n\nNutritionally, the calcium recommendations are good - it can be yogurt, too -- not just milk.  Also make sure you're getting plenty of water -- hydration is SO important!  When people say don't drink coffee -- the real culprit is caffeine, which is in MANY sodas and energy drinks (not just cola).  Caffeine depletes your calcium levels AND your hydration (it's a diuretic).  Those "soft drinks" are 100% garbage any way, so limit yourself to no more than one can a day if you absolutely can't give it up.\n\nAlso avoid processed foods, and try to eat things that are a close to their "natural" state as possible.  The more a product is modified, the fewer nutrients it has.  The key is not to give up the things you love, just try to gut back more and more over time.  Instead of a huge combo meal at the fast food places, get a kids meal plus a side salad.  Then you get the flavor of the burger or chicken nuggets, but not as huge a portion and the side salad will help you fill up and digest the other stuff.  Then you can make some little kid's day by giving your "toy away!
593166
I assume you're trying to put on muscle weight (nobody wants to put on body fat).  Based on that assumption, I also assume you're engaging in a weight-training program (there's no other way to put on muscle).  Given that, in order to put on muscle your body needs a few things:\n\n1) Protein!  It is recommended that anybody who is weight training consume at least 1 gram of protein for every pound of desired body weight (for example, if you currently weigh 140 put would like to weigh 160 you should consume at least 160 grams of protein per day).  I've read that protein intake should approach 2 grams per lb of desired bodyweight, so use the 1 gram per lb as a minimum.  Muscle is composed of protein, so after tearing it down in the gym, your body needs protein to rebuild and repair the muscle, making it bigger and stronger.  Your protein intake should be spread throughout the day, for example: wake up and take a protein shake, have a meal replacement bar/shake with at least 30 grams of protein before a workout, have a whey protein shake immediately after a workout, and take a protein shake (preferably casein, which takes longer for the body to break down) before you go to sleep.\n\n2) Calories!  For hard gainers such as yourself, it is very important to eat, a lot.  Keep track of how many calories you are currently eating by keeping a food diary for a few days.  This is your weight-maintenance amount of calories (assuming you don't gain or lose weight in these days).  In order to gain weight, you should increase your caloric intake by 500-1000 calories per day.  This will give your body the extra energy you need to put on muscle.  Like protein intake, all caloric intake should be spread into small meals throughout the day, which allows the body to take advantage of nutrients whenever it needs them.  That having been said, I highly recommend that your extra calories don't come from fast food or other sources that are high in fat, sodium, cholesterol, etc.  You should stick to lean proteins (chicken, fish, egg whites, turkey, occasional lean red meat) and complex carbs (whole wheat pasta, brown rice); simple sugars should be consumed after your workout to get an insulin spike, which helps deliver nutrients to muscles.\n\n3) Supplements.  If you're breaking down muscle in the gym, there are a few supplements that can help you rebuild and repair bigger and stronger, faster.  These include creatine monohydrate, glutamine, branch chain amino acids (BCAAs), and omega-3 fatty acids.  All of these are available at your local GNC or (probably cheaper) online at websites like www.allstarhealth.com, www.netrition.com, www.bodybuilding.com, etc.  While I don't want to get into the specifics of how each of these supplements work (you can find that on some of the websites listed above), they are all proven safe and effective ways to put on muscle.\n\nYou say all you want to gain is 15 or 20 more pounds.  Using this information, I have put on about 25 pounds of lean muscle in about 7 months.  Feel free to stop whenever you feel that you get big enough, though I'd recommend weight-training for life.  Moderate weight training strengthens bones and ligaments and also improves the cardiovascular and nervous systems.  Hope this helps and for help with your in-the-gym weightgaining efforts, I'd suggest having a few sessions with a personal trainer to learn the most effective exercises and techniques to build muscle mass.
1082897
I have a friend that is sort of like you, he is like 6'2" ish and about 145lbs.  He can eat just about anything and not gain much weight, but that also goes for muscle as well.  He goes to the gym with me sometimes and for a while was working out very regularly, he did put on about 10 lbs of muscle but it took 3-4 months of lots of training.  \n\nFor someone like you I think the key is to just eat a lot, and just make sure you are eating the right types of foods (not fast food and junk food) a good choice to add to some of your meals might be natural peanut butter as well as maybe some of the more fatty types of fish.  That is of course if you like those types or foods.  Also you could always go to like a GNC or vitamin shop and ask them what they recommend for someone in your position.  I would suggest getting some whey protein for after work outs and maybe some casein protein for before bed.  That might help your body grow as well.  \n\nIf you are really serious about gaining muscle it will be a lot of work, because it is just hard to eat enough food to get a body with a very high metabolism fed properly.
519374
you can take weight gainers. like high soy protein shakes to help bulk up. you can get that at gnc or wal-mart. i would get heaver weights. take it up to 50 lbs or buy few more dumbbells to add on what you have. also you can do pull ups/ chin ups and use your body weight to help that way.more weights will do the trick.
1009045
Diet is very important. As stated before, lots of protein. Try to eat 1-1/2 grams per pound of body weight. Also, make sure you eat good carbs and good fat. The carbs will fuel your body, and the fat helps you produce hormones needed for muscle growth.\n\nOn top of this, of course, is exercise. Lift heavy weights. You need to overload the muscle to promote growth. Also, get plenty of rest, and drink lots of water.
83150
Go to your local Health store, such as GNC, and pick up something called Weight Gainer 2000.  Drink the recommended number of these shakes a day and eat as you normally do.
370673
First...don't fall for the "Eat veggies and fruits!"...eat fat! i was 135lbs...i couldn't squeeze juice from a lemmon......but i actually started eating...bacon...hamburger...and the most important of all...Tuna Fish!!! tuna fish helps define the muscles...fast! just stick with meats, fruits and veggies are good for you but they speed the toning process up...not good for streanth...but eat what you need...bananas...apples...carrots...and peas...streangh for the system...and the meat's go to the bones and muscles...for added weight and muscles bulk...if you don't want to bulk than streatch the arms, lat's', back and other muscles...but you'll still have the streanth. remember...meat's and Exspecially Tuna! durring all of this...you Must lift weights...toning exersices will do nothing for your streanth. at 6'3 200lbs...i'm glad i done this myself. So try this if you will...fatty foods, meat's and alot of it...work out...lift...you'll get it. measure yourself...do this...and 3 months later...measure again. max strengh...do this for 3 months...do it again...you won't be disappointed...it worked for me and every small guy i told this to at the gym...try if you will and good luck.
154490
If you want to gain real muscle that will stay with you, try to lay off all of the crazy muscle building drinks, shakes, high-carb diets and all of that trash.\n\nYou need protein and a good amount of carbs, but most importantly a WELL-BALANCED DIET. Make sure you eat enough GOOD sugars and vitamins right after you work out, as well as gradually drink about a liter of water depending on how much you weigh. Bananas and orange juice provide the vitamins and sugars your muscles need to strengthen themselves immediately after a workout.\n\nEveryone knows muscles are built from protein, so tuna fish (good, healthy source of protein), or fish (also a great source) are good things to work into your regular diet.\n\nIn the morning, try to eat eggs once in a while because they also carry a lot of protein.\n\nNever over-work your muscles to the point where you're going to hurt yourself. You will not gain muscle like lightning no matter what you do. Steroids are a poor decision as well. If you enjoy growing (literally) breasts, your testicles shrinking and causing severe physical problems as well as dependency on the drug, maybe steroids is for you. I wouldn't recommend them.\n\nTalk to someone who knows what they're doing to figure out a workout plan for you.\n\nGood luck with your muscle!
114603
Don't eat junk food (McDonalds, etc.) because it will poison you.  Bread and grains should work.  Also, you should exercise your legs (ride a bicycle, for example) to gain some muscles.