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Anonymous
sup /fit/

I'm 18, 5'6" and 9stone 10 BMI of 21.95
I'm pretty skinny, with little muscle, and I want to build some muscle.
I've been a bit of a late developer, it's only in the last year or two that my body has started to look more manly than childlike. Basically my shoulders are widening and my muscles are getting more defined and I'm getting taller.
What I want to know is, what sort of diet and excercise should I be doing to grow and build muscle. I think I have the genes to be of slightly above average build, as my dad and uncle on my mothers' side are quite well built.
So, what do you reccomend?
>> Guil
>>18389
BMIlol

Garbage, but anyway:
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml
>> Anonymous
cheers
>> Anonymous
get your self a copy of starting strength
>> Anonymous
well, find a steady workout 3 or so times a week that alternate hitting different muscle groups and along with that try to modify your diet so that you take in more protein than what's normal. The norm is suggested at about .8 g of protein per kilogram of body weight. 1 lb = about 2.2 Kg. the range for athletes and the such is more around 1.2 -1.7 g/kg body weight. the key is to be consistant in your work outs and maintain a healthy diet that emphasizes high protein meals after a workout. This helps the body to regrow that damaged muscle mass faster. Finding a good work out is a bit more difficult though. I suggest consulting a professional or I'm sure you could find somethin online.
>> Anonymous
>>18389
2.2lb per kg actually
canadafag here