Gain My Weight

[Atwater]

I just want to gain my weight and fat, i also want to make muscles and body in shape ..
so please tell me what should i have to do for it ???
any supplements or bodybuilding ...?

[Gallows]

Alright, we'll go with a beginner's guide to putting on weight and a first bulk.


First a goal is chosen, and in your case: gain weight, fat, and put on muscle.

Second you have to pick a method: We'll go with heavy lifting. I'd suggest a routine like Starting Strength (http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs) or Strong Lifts (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/).


Workouts A and B alternate on 3 non-consecutive days per week.

Starting Strength:
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power cleans

OR

Strong Lifts:
Workout A
Squat 5x5
Bench Press 5x5
Barbell Rows 5x5

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5



Next we'll go with diet: You might say "I'm a hard gainer, I can't put on weight". Go with GOMAD(gallon of milk a day) in addition to your regular meals, I guarantee you'll pack on weight, unless of course your regular meals are like that of an anorexic cheerleader. This is what you'll be adding each day to your diet 2400kcal, 200g carbs, 120g fat, 120g protein(20% whey, 80% casein). You'll only do this a month or two, it's not permanent.

You won't really need much in the way of supplementation as a beginner but if you must take something:
Fish Oil (http://examine.com/supplements/Fish+Oil/)
Creatine Monohydrate (http://examine.com/supplements/Creatine/)

Don't do too much too soon. 3 days a week of heavy compound lifting, eating like a horse, plenty of proper sleep, and consistancy. Do either of those routines until you plateau on lifts, then you can start to research an intermediate plan with a little more work.

[hilton]

Just eating a lot of protein will not help you build muscle.
You have to exercise
Lifting weights,
push ups,
sit ups, etc., while eating a lot of protein.

------------
Boot Camp North Shore (http://fitness2you.com.au/)