Why am i not putting any muscle on?!

You need to eat every three hours - and after you workout is the most essential time for growth. as an underweight person you need to load on the calories - drink lots of whole milk throughout the day. Start by buying a 2 pint whole milk every day to add to your diet, this will be around an extra 800 calories just through drinking milk.

As soon as you finish your workout make sure you have a big glass of it, and for the love of god dont weigh yourself 2 days after and think it is not working, your body will need a continual load of surplus calories otherwise it will consider it an abnormal event and just cope without adapting.

Thats the first and most crucial point - if you dont add these calories, and add them consistently, other advise is pretty useless.

If you can be bothered - write down here your average days food and I will advise how many calories you are having roughly - and how much you could do with adding.

Bear in mind you are a small build, you will likely never get broad big shoulders, you will at most look like a similar build guy in the olympics. I just say that because I see so many guys n girls who think that they can change their body type - rather than just increase sensible mass.

Edit: Not liking milk is a pain as it is liquid food with a great balance of carbs/protein/fat. How about mini cheese portions like cheddar? could you eat 4 of those in school? along with fruit juice (not a ton, just 3 glasses a day in school at the same time as the cheese). I don't like to tell people complicated or stuff that needs too much effort so im not going to say bring some complicated cooked meal to school - but you should consider making a sandwich with a lot of meat on for lunch time, butter too. You HAVE to eat after your workout to grow. Use the mini cheddar + fruit juice snack anytime you feel hungry and when you have done your workout.

Your breakfast is fine lets say thats 7:30am
10:30am - mini cheddar and fruit drink
1:30 - Sandwich + fruit drink
4:30 - mini cheddar + fruit drink
6/8pm evening meal: Fine as you are

Are you from the UK? consider some protein powder if you do not want to buy and eat meat which can be a little pricey and eating meat all day can be a hassle. www.myprotein.com is generally considered a decent place for UK people to get the powder from - just called "whey protein" and it tastes like a milkshake really, and its just as viable with water than it is with milk. Obviously get a small pack first :) incase you dont like it.

Alternative to the cheddar pieces are
-mixed nuts (roasted taste much better IMO)
-Cottage cheese
-sandwich meat (like just a ￡1 pack of meat from supermarket - try to buy stuff with hardly ANY -ingredients listed, theres some god awful crap on the shelves with so many ingredients)
-Protein shakes with water and/or single cream.


I think your lack of food during the day is a significant factor - your body will be fasting from 8am-4pm which is just too long - as someone who is strength training (me) that would make me go downhill pretty fast. Think in practical terms, if you dont like a food you arent going to eat it three times a day, you just wont - and doing it for three weeks will be pointless - you need to keep this +500/1000 calories going. Find food you like, try to ensure it contains a balance of fat and carbs and ALWAYS ALWAYS has protein.

yer i notice some errors in your Question you do train everday thats 2much for your age group it should 3 days aweek for 40mins until u reach Intermediate level plus you have bien doin it for the month muscle take longer to grow depending on person it's not a over night thing.

You need to drink more water like 8 times a day to help the body including the muscle to grow, i read that you don't really have lunch thats a MUST HAVE you need to have BREAKFEAST, LUNCH , TEA or the body won't cope, or it will get to tired, try not to eat big things before workin out it stuffs up the blood cells and the communication process to the brain during workout.

i try takin some protein to help the body to mass up your body abit like one of the supplements preverableable drink ones and take it before you go out to workout, and take water with you also, i hope this helps

You weigh less than me >.< and your a guy whos taller and a year older than me haha I wish we could switch our weights I weigh 60 kgs.And if you need to gain weight and muscle you should eat late at night right before you go to bed it stores fat.Preferably lots of bread or better ramen:) if you eat ramen it will bloat you up.So try eating ramen more:) and bread of course. Goodluck:')
Also your not gaining weight because your burning all of your calories doing that.

Sounds familiar, when I was a teenager, I had same problem. Well, don't worry. As you get older, the hormonal level along with your diet will greatly help you build more body mass and muscles. Just eat well and give sufficient rest to your body between the workouts. Ta

Me

You need fat to build muscles

if your using weights,,, increase the lbs..