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Anonymous
>>115455 You sound like one of my co-workers. Anyway, you need a 3 day fitness plan. Men's health has a couple and you can find tons more online.
Google for something like beginner weight lifting plan/schedule.
You need to up your Protein intake for your muscles to grow. (Buy 2lb of 100% whey powder). Mix it and drink it before every workout.
Now, if you want to gain weight, think of food this way: You currently eat X and do your excercises but you can't gain any weight. Instead, eat X + Y and you will gain Y. A simple way to do this is to add an extra meal every day to whatever you normally eat to maintain your current weight.
For this I suggest muscle milk, as it contains the protein that you need for muscle growth, but it also contains a decent amount of calories.
Similarly, you could make whey shakes with some peanut butter/oatmeal/milk in them for extra protein/calories.
Any questions?
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