Make a routine from Monday - Friday.. Sleep 8 hours , Eat ALOT ..First thing i do when i wake up is run to the kitchen and do cook something that's generally good for building muscles...I mean, ever since i started workout i stopped eating pancakes since they have 0G of proteins .. sad(
I try to eat every 2:3 - 3:30 hours .. I also take protein shakes twice a day , Just 1 cup though not 2 .. Drink ALOT of water (1 Gallon of water per day)..Since to much protein can be bad for your liver , but if you drink alot of water you'll be fine..other then water i just drink milk.
and as for working out..
Just lift a weight were you can reach failure from 6 - 12 set and do 3 - 4 different exersizes for the same muscle .. Don't stay more then one hour and 20 minutes in the gym or else you'll start burning up everything ! ..Also i try to stay away from cardio..The first week i started working out i was doing 5 - 10 minutes cardio but it wasn't goin ..very well for me Dx ..
Keep a good form while lifting weights, Lift them in a slow , steady pace.. Ask for help if you aren't completly sure about your lifting form..
But if it's your first time working out, try to take it easy , but not to easy razz ...Let your muscle fully recover, sleep and eat alot !
I'm kind of new to this..But in these 3 and a half months i've been at it..I can already see a difference in the mirror...I started out with 108Lbs and now i'm at 125Lbs .
Just keep reading,researching and asking for tips..
I've been skinny all my life and finally i'm seeing some results , just don't give up and keep goin !
What helped me to gain 30lbs of lean weight was eating a paleo diet, exercising at the gym, plus taking a few supplements like vitamin D3, fish oil, vitamin K2, kelp, etc. I'm making plans to workout this summer with a trainer to put on another 10lbs - hopfully!
An exercise and dietary sight I enjoy is Robb Wolf's. You might pick up additional helpful tips there. Good luck!
First of all, you need to consume 3500 calories per day if you want to gain weight. 3500 calories equals to one pound. Avoid unhealthy fats like trans fats, which increase your risk for disease. Eat more protein. Protein is essential for body function to build and repair muscle tissue. If you don't consume enough protein from raw foods or protein supplements then gaining weight and building muscle will be unachievable. Those looking to gain weight should consume at least 1 gram of quality protein per pound of body weight. Add nuts to your diet. Nuts are a very convenient and a healthy snack so carry containers of nuts with you to snack on throughout the days. Also Goat Milk is healthy and a good way to gain weight. Try a nutritional supplement powder specifically for the purpose of gaining weight. Carefully research this to find one that you like and that it will conveniently suit your lifestyle. I recommend you Ensure plus, it's a shake specially for gaining weight and give you the proper vitamins and proteins you need. I wish you luck