I really need advice on packing on muscle and i will take whatever i can get?

skinny teen wants to beef up to 175


wants to know how to gain weight


diet


excercise


etc


no steroidsI really need advice on packing on muscle and i will take whatever i can get?
1 Drink more than 8 glasses of water a day.


2 Eat a 500+ calorie clean breakfast. example egg whites and oatmeal with an orange, etc.


3 Eat 6 total smaller meals a day 2-3 hours apart.


4 Eat according to body weight (roughly weight x 15-20 calories) for what you want.


5 Eat 35% clean carbohydrate, 45% protein, 20% fat. Except very low carbs right before bed.


6 3-4 days weight training: 1 day rest


7 Weight train for 1 hour focusing on 1-2 muscle groups - example: day 1 chest and biceps, day 2 legs, day 3 triceps and shoulders, day 4 back


8 Do 10-12 sets per body part, 15 for legs, after completing your muscle group workout do 6-8 sets of abs. Should be an 45 mins - hour 15 mins at gym.


9 Do 6-8 reps to a set.


10 Get a mentor/workout buddy, set goals, and track your results.





I followed many of these guidelines when I started to shape up and i lost many pounds of fat and put on some good muscle.





anabolicminds.com is a great resource for additional help such as what exercises to do for each muscle group.





If you want to use supplements, go search gaspari nutrition and get some superpump 250.





Remember - see the vision, pay the price. there is no easy way. I hope this helps.I really need advice on packing on muscle and i will take whatever i can get?
If it is hard for you to gain weight/muscle then you aren't eating enough. That doesn't mean you should go eat a bucket of ice cream, but you need to eat more calories as well as work your muscles.





If you stress your muscles (working out), they will repair themselves and get bigger. Don't expect results overnight, as muscle building is a slow process. But if you keep at it you will get results.





You also have to be eating enough calories to build muscle with. It doesn't matter how many workouts you do if you aren't eating enough, you will not gain muscle. Nuts are a good way to get extra calories that are healthy. Peanut butter is especially good because it packs a lot of calories (and nutrition) into a small amount of food.





I remember when I was playing football in high school that our coaches told the thinner kids to eat peanut butter sandwiches and drink big glasses of milk before going to bed every night. I don't know if that works, but I don't see how it could hurt if you want the extra calories.
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You need to lift weights to add muscle. But muscle growth won't be complete until you increase your intake of protein. Stay off the sodas and focus on drinking more water.


Go to the book store and get books on weight lifting.