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Anonymous
Wait what? Why would you want to lose weight?
I'm 5'9, 133lbs and I want to reach 150lbs. You are underweight. There are two basic things you need to do to put muscle on (not fat!)
Firstly, change your diet. To put some muscle on, eat six healthy meals a day. In your diet, you should include: Fibre (Breads, pasta, cereal) Protein (Chicken, eggs, steak) Dairy (Cheese, milk, yoghurt) Fruits and vegetables.
Secondly, start going to the gym and do weights. Do very little if any cardiovascular work. Your basic excersises at the gym should be:
Bench Press Squats / Leg Press Deadlifts (Be careful! Once every two weeks) Barbell Curls Crunches
If you have never been in a gym before, I would advise going with a partner who has. Take it easy, you could hurt yourself at the gym. The key is to eat everything you can get your hands on ;)
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