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Anonymous
eat 6-7 meals a day, every 2 hours regardless of where you are or what you are doing ingest: a serving of lean mean, vegetable, fruit, glass milk (FULL CREAM MOTHERFUCKER). If this means waking up in the middle of the night to eat, do it.
3 days a week (eg monday wednesday friday), do this: put a barbell on your back. Squat until you are warmed up. put a weight you are comfortable doing 10 repetitions with. Now squat 20 times with it- take as long as it takes to GET IT DONE.
now deload your barbell, and do some pullovers with it just to stretch your upper body.
now do 3 rounds of this: chinups, declined situps, dips - all to failure.
done. Do this properly for 2 months and you will gain about 5-10kg of mass.
do cardio and you wont gain shit. drink atleast 2L of water the days you lift.
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