Weight Gain and Muscle building help

H

HoboSam

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Hi all!
I've decided to start working out and getting myself into shape. I am 17 and I used to do middle distance athletics (400m) and played tennis but I have stopped now for quite some time. I have never experienced any major muscle growth or development so that is what I am aiming at.

I am really underweight, I weigh 45 kilograms. I understand that I have to adjust my diet but what would be the most important things in my diet for me?
After doing a bit of reading, I have found that whey protein powder might be helpful. Which would be the best and most cost-effective? Also are there any other supplements that I can take to help me gain weight and build muscle?

Lastly, what kind of training should I be focusing on? At home, I have a 3kg and 5kg dumbell, as well as a benchpress (I'm not sure what weight sizes I have) and a treadmill.

Are there any books or resource material that would help?

All help appreciated!
 
i will suggest to take a mass builder , ssn anabolic muscle builder or muscle works anabolic mass , im also 17 and weigh the same and i also wana gain more , if you no any info please tell me as well
 
marine1 said:
Speak to darkevil
He is the man to ask
Click to expand...

I have copied and paste this from another forum from a guy knows his stuff
Try this for a week or 2 and see if it works, its a Bulking diet

breakfast :
1 cup oats (raw weight) cooked in the 300ml of full cream milk + 1 table spoon honey/syrup
6 full eggs scrambled
500ml fruit juice


Lunch :
1 tin of tuna + 1 cup cooked white rice + 1 cup veg + 1 table spoon mayo

Mid afternoon
50g whey protein + 1/2 cup raw weight oats + 1 table spoon peanut butter (cook the oats,add the peanut butter and drink the whey shake,u can drink your shakes with low fat milk)

dinner
150g lean beef mince 250g potato + 2 full eggs + 2 cups of veg

pre bed
50g whey protein + 300ml low fat milk + 1 table spoon peanut butter.

Week 2

breakfast :
1 cup oats (raw weight) cooked in the 300ml of full cream milk + 1 table spoon honey/syrup
6 full eggs scrambled
500ml fruit juice


Mid morning
2 chicken breast + 300g baked potato + 1/3 cup nuts + 500ml orange juice

Lunch :
1 tin of tuna + 1.5 cup cooked white rice + 1 cup veg + 1 table spoon mayo + 1 table spoon olive oil

Mid afternoon
50g whey protein + 1 cup raw weight oats + 1.5 table spoon peanut butter (cook the oats,add the peanut butter)
500ml full cream milk with the whey shake

dinner
150g lean beef mince + 250g potato + 2 full eggs + 2 cups of veg + 500ml fruit juice

pre bed
50g whey protein + 300ml full cream milk + 1.5 table spoon peanut butter.
 
Last edited:
Get something with high carbs and high protein, not just a protein shake. Gym for a month or two on that untill your muscles are used to exercise and not cripplingly stiff after every workout then start smacking the creatine while drinking lots of water.

When thats not yielding results anymore stop for a week, like no gym no creatine, only mass builder. By the end of the week you should be itching to get back, then you start the creatine again and KLAP IT.

Later start throwing in some GANIC-F and GABA and you should be styling.

Best workout I've found for hardgainers is MAX-OT, follow it to the T and you will put on lots of muscle.

... and stay away from people when you feel a protein baff coming on, nothing on earth smells worse...
 
Last edited:
You have to force yourself to eat 5 -7 times daily
No supplement can substitute food, eat eat eat, and don’t skip!

Wish i had your problem, my problem is i can just look at food and i will pick up a KG... :P
 
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