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How to gain weight and gain muscle mass in a healthy way?

I am very bad trying to commit to gym, mainly because i dont know how to exercise right . I eat well , I dont call it eating healthy , or eating right , but i do not starve myself. Can anyone help with a daily routine , and how to eat right or what types of food to eat to gain muscle mass, and at the same time eat healthy ; Thanks

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2 Responses to “How to gain weight and gain muscle mass in a healthy way?”

  1. Mikey P said :

    There are alot of ways to gain muscle mass. Protein for one will help anyone bulk up in a matter of time. But there is a book that I heard actually teaches you how get big through a simple routine. Hope this helps.

  2. gm0nk3y said :

    I always start my morning off with 6 servings of oatmeal. I don’t know what body type you have, but I am an ectomorph who can eat 24/7 and not gain weight. My metabolism is extremely fast so I do have to eat A LOT. 6 servings of oatmeal to me is like 1 serving to most.

    I do not use weight gainer shakes because they are expensive and they are loaded up on sugar. Oatmeal IS my weight gainer shake. I also drink fat-free milk, eat chicken breast, egg whites, lots of fruits throughout the day.

    The only exercises I do are deadlift, squat, and bench press. They are KING in building muscle mass especially for skinny people like me. Always seek help if you are not sure how to do them properly because you can easily get injured.

    Monday – Deadlift
    Wednesday – Bench Press
    Friday – Squat

    I do a lot of warm ups with light weights and slowly go up to my 5 rep max. After I do my 5 rep max then I am done. I used to believe I had to stay in the gym to do bicep curls for 2+ hours just like all the skinny guys in the gym. Keep your exercise program simple. If you don’t want to do it like me, you should at least focus on compound exercises such as, parallel dips, shoulder press, lunges, pull-ups, etc.


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