how to build muscle

Do you lift weights? what does your diet look like?

 

There are some pretty knowledgeable folks here that can probably break it down better, i'm no expert. But online resources usually estimate protein intake for an active guy to be about 55-75% of your body weight in grams. So a 151 guy should have roughly 85-115 grams of protein.
Body building websites and protein manufacturers typically state much higher %'s, but they're likely biased. I stick to roughly 50-70% of my body weight and manage to maintain good muscle mass.

Many online resources tend to over-emphasize protein intake - so be mindful that you don't get carried away - but definitely make sure you're not getting too little.

Also, your calorie intake sounds like it's just enough to maintain your weight - not increase. I'd like to hear someone else's opinion on this though.

Good luck with your fitness goals.

 

He wanted to gain muscle so I would recommend to eat 1-1,5g protein per body weight lb, which is 100-150% bodyweight. That will help when somebody have a hard time to gain muscles. Carbs and fat will also help gain weight but it might not be quality muscle weight.

 

You don't need to eat any more protein than the recommended daily amount to build muscle.

It's a myth pushed by supplement companies and bodybuilders, neither of which should be trusted with matters concerning diet.

Squats and deadlifts for you mate. And keep the calories up cos you need to gain a bit of weight, but stick to the normal guidelines, which are set by doctors not salesmen.

 

This. But I'll add you need to do some pullups and a more balanced strengthening program.

And doctors are salesman too.

 

I wasn't suggesting he only do squats 'n deadlifts, but that they should form the basis of his prog. Agree on pull ups too. :good

Yes it's true docs are salesmen too, esp in an essentially private sector health service such as the US, but I suppose what I was driving at is that the recommended daily amounts are set without vested interests in mind, ie they're based purely on science.

 

your diet is bad.. really bad consider consulting a nutrutionist

 

No need for nutritionists, it's common sense. :good

The kid needs to get serious though before coming here and wasting folks' time. :deal

 

Ok if you want to build muscle you need to up the protein intake by alot, also not just any protein you need lean protein

 

cut back or preferably out on the milk

 

Nothing at all wrong with milk.