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Gaining muscle mass

chrisgniadek
chrisgniadek Posts: 1 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Hello everyone,

I am in college and I want to know what are some tips to add muscle mass. I am relatively skinny and have a very fast metabolism. I am looking to put on about 10 pounds but I don't know what to do besides eat a lot of proteins and calories. Just looking for help to but on a little of mass on my skinny body. Thank you all.

Replies

  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    Eating a lot of protein is not a way to add mass. Excess protein has not been shown to increase muscle mass. I usually eat anywhere from 1-1.2 grams per lb of body weight. You need to find your maintenance and eat in a surplus of (typically) 500. Also get on a beginners lifting program such as 5 by 5, stronglifts, ICF...etc(: if you're wanting to gain some weight though, at your age, I'd just keep eating and lifting until you see the scale and the mirror improve towards your goal. Counting calories is a hassle sometimes, especially in college. Goodluck(:
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited January 2016
    We hear a lot about fast metabolisms but log all your food and exercise and you will likely see that your metabolism isn't really that fast but you aren't eating enough. Just eat more and lift heavy as mentioned above. @pinggolfer96 mentioned some good programs and there are are a lot out there. Just do a Google search for beginner strength training or bodybuilding or go to Bodybuilding.com and search around. Once you find one that looks good you can ask here or on other forums to see if anyone has tried it and can give you some feedback.

    Also note that you don't need to eat a huge amount of protein. Most people that lift would need no more than .7g/lb of body weight unless they are training several hours a day, but often .8g is recommended because it's the most you can absorb and 1g is easy to calcuate and won't hurt you. Just get the calories and a decent amount of protein and you'll do fine.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    1. you don't have a fast metabolism
    2. eat in a calorie surplus of 250 to 500 calories
    3. get on structured lifting program like starting strength or all pro beginner…
    4. get adequate nutrition and hit macros
    5. eat calorie dense foods

This discussion has been closed.

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