how to build muscle

Do a li'l research from proper nutrition sites not bodybuilding forums etc. Doing your own math, working it all out for yourself, is part of committing. With the internet there's no excuse for not knowing this basic info.

Don't be in a hurry to pack on size at all costs with the protein shakes etc. Avoid supplements, you can get all you need from decent food. Just train intelligently and start eating sensibly. :good

 

Don't just search for a bull**** set diet or get into a fad diet, learn instead.

The best thing you can do is learn the basics of nutrition; why your body needs protein, fats and carbs and how the body uses them. Having this understanding will make you realize how important all three are to the body and how skimping on one can have a negative impact on your athletic ability. It'll also help you time meals for performance and optimal recovery if you go that route.

 

The trap many fall into is believing the more protein they consume, the more muscular they will become. They end up bigger but fatter too.

It's in the supplement companies' interests to peddle this myth. They have links to magazines that use steroid assisted bodybuilders to keep the lie going.

It's a racket.

 

Forget everything your buddies have told you and what you've read in fitness magazines, 90% of it is most likely bull****.

Like I said earlier do some Google searches on carbs, fats and proteins to find out what they actually do in the body and go on from there.

 

i answered that here..

can i suggest doing a routine 2x a week focussing on sqauats and deads on alternate days, add in bench press, mili press and a back exercise, i d suggest chins if you can do em.

squats (1set of 20 rest pause squats)
bench
bicep curl
triceps closegrip becnh press or dips

deads
military press
chins
crunches

3x10 adding weight to at least the first 2 exercises for as long as possible.
buy some 0.5kg weights they are the answer to plateaus.

if you focus on deads and squats you will maximise natural hormone out put and help you put weight on all over your body.

i could go on alot..

diet

get a protein powder, blend some oats, put a banana in, a teaspoon of peanut butter and milk.
do 2 shakes a day. increase these shakes as you lift more weight, ie add a teaspoon of oats then increase banana size and peanut butter amount.

you could have 3 eggs on toast with a pint of milk, stick some turkey bacon on it to boost cals, maybe even a bit of cheese.

make a chilli and freeze 5 portions so you always have a good meal waiting (with basmati rice 50g)

stick a can of tuna between 2 slices of bread, pint of mil with it..

eat nuts (milk to wash them down maybe)

big bowl of cereal, stick a shot of protein with it..

always consume a good carby meal before any type of training, always have a shake as described post trainning within 1 hour, 30 mins ideally...

just some ideas.

you are VERY underweight mate, JUST EAT.
if you start putting too much fat on cut your carbs.
do9nt be scared to eat healthy fats, theyre simply energy and a slow release of energy too, whihc is great...

i`d roughly aim to get carbs protein and fats at 50% 30% and 20% respectively

the usual rule is 1-2g of protein per lean bodyweight, but given your height i`d start out at at least 180g of protein, i cant do the math lol cos its late, but 300g of carbs + and 70g? of fats..

soz to be so vague lol

btw a high protein diet will aid dropping bodyfat, but but more so if the total cals are in a deficit

 

Yupp,, that's true rich protein content diet help to reduce/burn fat easily!!
Plus I would suggest you that as per your diet you drink 900 ml of milk through an entire day so keep that diet regular with a small change try to add 2-3 table spoon of honey on it and if possible crush the nuts mix it well and drink it I'm sure you definitely gain your weight soon,,

 

When it comes to protein intake you have to choose whether to believe the advice issued by the government and the medical establishment, or the bodybuilding community.

Your decision will dictate whether you find yourself consuming 50-60g of protein per day, or several times this amount.

 

Again, when it comes to macronutrient ratios, the choice is: follow government and medical establishment guidelines, or choose from the many diets advocating low carbs, high protein etc.

If you're having problems choosing, it comes down to who you think offers the more solid, scientific research.

Do you think the government and medical establishment have an 'agenda' which might skew their advice? Or is this more likely to apply to those selling diet books? Or to the supplement companies selling protein powders?

Maybe they all have vested interests in giving out their respective advice?

In which case you need to figure out who has least vested interests...

The truth's out there somewhere. It's your decision as to where to find it. :good

 

1) This workout is a nice combination of allowing you to build mass, build strength, and still train boxing 3 or 4 days a week. Also simple, which is nice: http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-*******s-part1.html. You could probably add a slow, long distance run or two in there as well if it's not too strenuous. Just make sure it's 5-8 hours before or after your other workouts.

2) Eat food in the proportions on the food pyramid, but more of it.

3) Eat more. I can't stress this enough.

4) Eat relatively whole food. There are a lot of cheap, easy to prepare options: Eggs, wheat bread, peanut butter, wheat pasta & sauce, lean ground beef, canned tuna, canned salmon, canned chicken, yogurt (which makes a good mayo substitute on sandwiches), brown rice, MILK (yes, milk is very good for you), cheese, bananas, plain almonds, etc. Take a multivitamin. Also, try to get your full servings of fruit and vegetables. Frozen fruit and veggies are cheaper. You can substitute about one glass of fruit juice and one glass of V8 for a fruit/veggie serving respectively, so that helps you get the 4-5 daily of each that you need. If you're short on time, you can use dried fruit and veggies for some of your calories, since they're quick to eat. Just make sure they don't have many additives or preservatives.

 

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You need to consume more calories than you use to gain weight. And your best bet is unprocessed food wherever possible, in the proportions on the food pyramid

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You can get all your nutrients from decent food imho. Again though, go with government/medical establishment advice, or supplement companies, it's your choice.

 

I see where you're coming from, but prefer to err on the side of caution. The government's MyPlate/food pyramid doesn't have multivitamins, but Harvard's variant does: http://www.hsph.harvard.edu/nutritionsource/pyramid-full-story/.

 

bodybuilders specialize in diet and gaining muscle and the guys here will tell you not to listen to them lmao

by that token if you wanna be a good boxer dont listen to a boxing trainer who specializes in boxing, learn your boxing from a general personal trainer

the logic here is hilarious