How do I gain muscle mass?!
Question:
How do I gain muscle mass?
17-year-old male, 6'3", 170 lbs.
For some reason, I work out all the time, constantly play sports, yet I'm still ridiculously thin and wormy. How can I gain muscle mass? I'm virtually five percent body fat (just a guess), and i can only do about 80 pushups a night. I have a weight set that I use, but that's definitely not helping. Does it have anything to do with my diet? I eat two eggs a day for extra protein, however I eat a lot of candy and fast food. I'm not sure if this question belongs here or in Men's Health.
Answers:
It sounds like it is mainly genetics. You have a fast metabolism and low bodyfat. Your diet is not helping. You do a lot of cardio... which doesn't help gain weight. Try to get into a rewarding regular weight routine. Even 30 minutes of intense heavy lifting four days a week will be really effective.
Two eggs is not much protein like 10-14 grams. Keep your calories high. You are lucky, you can probably keep eating fast food, but it is better to eat clean. Definitely get a some Whey powder. I would recommend buying a 10 pound TUB for about $40 or so. You don't need a super fancy brand. EAS, OPTIMUM, HIGHER POWER, etc... you can get the big tubs for a decent price at www.bodybuilding.com. You might start with one 5 pounder of chocolate and one vanilla. Even if you dislike vanilla, it is a great base powder for blending with things like peanut butter, Flax Oil, oatmeal, carrots, spinach leaves, apples, bananas, etc... (you can get an obscene number of calories into a blender full if you add stuff!) Try to drink a blender full of creative whey shakes every night in two servings a couple hours apart, and then add one more during the day if you need to. Use four scoops of whey minimum which should be about 100 grams of protein with 2 cups whole milk. Shoot for 2 grams per pound of body weight every day. Take a shaker cup to work and buy a 5 pounder for the office. Drink a couple scoops mixed with water or milk every two hours! Replace candy bars with chocolate whey+milk+ 1/2 cup crunchy peanut butter! You have a great frame to work with... picture yourself at 6'3" 260 pounds solid in a year if it helps to choke down one more whey shake. Good luck.