Need help please

fitodg

I am a 123 pound 5 9 male and I need help gaining weight without getting too fat. Ive seen a Lot of articles encouraging strength training but I am a soccer player and not sure what a good training plan looks like in order to develop the right muscles to play soccer.

galgenstrick

Try this article

http://www.barbellmedicine.com/potpourri/584/

Tldr; eat at a slight surplus (100-200 calories) and lift some heavy weights.

psuLemon

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are plenty of good beginner programs. Starting strength, strong lifts, bigger lean stronger and others are some areas to start with.


You do need to realize that you will gain fat (at least 50%) during a bulk. Its inevitable. This is why you bulk and then cut when you hit 17 to 20% body fat. And then run a few cycles. The key is consistently being in a surplus, getting adequatr protein and a good training program. Feel free to look at the stickies for more info.