1-1.5 lbs a week gain!

hey man, I signed up for the same reason. To make sure I was getting enough calories. The mobile app is better than the desk top version because it gives you the breakdown between carbs, protein, and fats that you need to take in. what they say is true
' you have to eat big to get big' and 'you are what you eat' so try to eat the amount of what the app is telling you. Eating right and training like a beast are important but taking a multi-vitamin, drinking a crap ton of water, and proper rest are the things that let your body train like the aforementioned beast. Remember that over training is just as bad for your body as not training at all.

Your question was the fastest way to gain muscle mass...I strongly recommend you google Mark Rippetoes "Starting Strength" program and read Arnold Schwarzeneggers encyclopedia for modern bodybuilding

Good Luck!

Just keep your calories at the goal it sets you (for gaining that weight) AND eat lots of protein/carbs! Maybe up the protein from 126, because that should be my goal while I am cutting weight.

You're going to need to focus on all your nutrients, not just proteins

Go through to www.iifym.com and there will be an iifym calculator.. Follow the given macros quantities and you should be good to go.. Remember to include fruits and veggies in your diet.. Don't rely on supplements, simply allow them to aid you..

I'd recommend doing a slower weight gain approach, because if too aggressive you'll probably just be gaining fat more over muscle..

Could I recommend a program to you that is structured well..? To be honest the routine you've mentioned doesn't really seem like it's made by anyone professional

I have a very similar starting body to you. I've been doing 0.5 lbs per week for a while now, and I'm quite happy with that rate. There has been very little fat gain.

I don't know a lot about gaining weight but I can tell you your protein is really low. You're eating as much protein as I do and I'm a 126 lbs female runner trying NOT to even gain muscle.

I have a couple friends on here who look to be about the same size as you and they are trying to gain. They are eating 200+ grams of protein a day and about 400+ carbs.

Scoobys Workshop is a great resource for building muscle. Google him.

OP doesn't need anywhere near 200 grams of protein a day. 1g per lb of lbm is more than enough. .4-.5g per lb of fat. the remaining Tyrese should be filled with carbs. Yes he can add more protein if he wants but it's no necessary.

Yeah this. And i agree with no GOMAD. And really no protein shakes\suppliments at all. If you want to be in it for the long haul, you need to learn how to eat more food and if anything suppliment with a reasonable amount of milk. Also for training I would recommend not doing the body part split and starting off with a decent novice routine with enough volume to grow like Stronglifts or Ice Cream Fitness 5x5 or even the one below.

Alternate A and B routines 3 non consecutive days per week. (Ex. Mon\Wed\Fri, week one ABA week 2 BAB, etc.)

A routine
Mandatory:

Squat 3x8

Superset
Standing barbell press 3x8
Chins 3xfail\3x8 weighted or assisted\lat pull downs 3x8

Optional:

Superset
Any curl 2-10x12
Lying tricep extension 2x10-12

Superset
Calf press 3x12-15
abs 3x10-12

B routine
Mandatory:

Deadlift 1x8

Superset
Bench press 3x8
Barbell Row 3x8

Optional:

Giant set
Shoulder side raise 3x10-12
Face Pulls 3x10-12
Shrugs 3x10-12

Superset
Calf press 3x12-15
abs 3x10-12

Do at least one warmup set for each compound lift with 8 reps at 50% workset weight. An additional warmup with a bit more weight and less reps might be nice. Something like 4 reps at 75% of workset weight.

Find your 8 rep maxes for each lift and start at 20% less than that. Ex. If 135 is the absolute most weight you can bench for 8 reps, start at .8*135=105 and work up from there.

Add 10lbs to deadlifts every workout, 5lbs to squats every workout, 2.5-5lbs to bench, rows, and standing press every workout. Progress on chin-ups as best you can. If you do any optional lifts, add weight\reps as often as you can. I would hold off on adding any of the optional lifts for 2-3 months. Without optional lifts added, each routine should last a bit under 30 minutes.

Rest 90-120 seconds between sets of squats. Rest 30-60 seconds between each exercise on supersets. If you do the full giant set on B routine, probably no rest at all between sets.

Eat at least 1g protein and .45g fat per lb of your lean body mass (total weight minus fat weight). Fill the rest of your calories with whatever, but plenty of carbs. Order a digital food scale from amazon.com Track food on myfitnesspal.com website and\or phone app. Eat to gain 3-4lbs\month for ~3 months then drop back to gaining 2-2.5lbs\month from there.

Hmmm I guess I learned something! Sorry guys, I was just going off what I see all my gaining pals doing - not actual experience. Probably shouldn't have chimed in.

Yup...most people initially think this. I learned it by experience. Once upon a time I took protein shakes and underate. It accomplished nothing.

Hmmm I guess I learned something! Sorry guys, I was just going off what I see all my gaining pals doing - not actual experience. Probably shouldn't have chimed in.

you were not wrong