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What would the best ways to gain muscle and gain weight altogether?

I am quite thin (179cm and 67 kilos) and i want to gain more weight (preferably muscle) any ideas? (methods preferably to act quite fast ie no longer than a month to gain a kilo)

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6 Responses to “What would the best ways to gain muscle and gain weight altogether?”

  1. EStelle said :

    eat a lot of red meat



    protein shakes

    start working out, build muscle slowly and gently

    have six meals a day

    have heaps for breakfast

    egss, toast, bacon, cereal, you name it

  2. Ozz said :

    There is no “fast” way to accomplish this Billy. Think in terms of maybe a year to really see results.

    Buy yourself a copy of WINNING BODYBUILDING by Dr. Franco Columbu. It will be one of the best purchases you ever made, as he has workout programs for the beginner to advanced.

    Nutrition is very important. Some say to eat six small meals per day. I just eat when I’m hungry. No set meal times.

    When working out, slam three or four whey protein shakes per day. One upon waking, one mixed with creatine an hour before pumping, one within 30 mins after your workout and one before bed.

    The best whey protein available IMO is Optimum Nutrition Gold Standard. Their chocolate flavor is delicious. As for the creatine, I buy the Vitamin Shoppe brand. There’s really no need for loading. Because of the speed-like effect which creatine has, you’re gonna want to cycle that stuff. It’s the strongest supplement you can buy next to anabolic steroids.

    Best Wishes!

  3. hugsnpepsi said :

    1. Take a multivitamin.
    2. Eat big meals.
    3. Take protein shakes in between every meal. (look for ones very high in calories)

  4. sarge927 said :

    You could put on about 1kg every two weeks if you eat properly and do strength training.

    Here are a few diet tips:

    1. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight (READ: Over-FAT) than those who eat breakfast every day. If your goal is to put on muscle without putting on flab, you want to get this right.

    2. Eat six meals/snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because you’re constantly digesting food. Bear in mind you’ll probably have to eat more than usual to gain weight.

    3. Avoid these as much as possible:

    — Trans fat (any type of partially or fully hydrogenated oil)
    — High fructose corn syrup (soft drinks are LOADED with it)
    — Fast food
    — Junk food
    — White sugar, white flour, white rice, white potatoes
    — The deadly C’s (cookies, cakes, candy, chips, cola)

    4. Build your diet around these trim-body-friendly foods:

    — Nuts, any kind (almonds are best)
    — Beans/Legumes
    — Fresh vegetables (green is GREAT!!!)
    — Dairy products (as long as they’re low-fat or non-fat)
    — Eggs
    — Lean meats (fish and poultry top the list)
    — Olive oil
    — Whole grain breads/cereals/pasta
    — Fresh fruits (anything that ends in “berry” is a winner)
    — Tea (green tea or black pekoe tea)
    — Cold water or ice water (your body has to expend extra calories to heat it up)

    5. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day – just don’t overdo, and (2) Allow yourself one “cheat meal” every week where you eat and drink whatever you want as long as you don’t gorge yourself. That’ll help keep you from feeling deprived and it’ll make it easier to stick with your new healthy eating plan.

    Here are some workout tips:

    1. If you do cardio, cap it at 30 minutes a day 3 times a week. Too much cardio will make you burn muscle. If you want a fat-burning exercise, walk. Walking burns fat almost exclusively, and it burns almost as many calories per hour as jogging — with less pounding on your joints.

    2. Do full-body strength training workouts 3 times a week. Here’s a typical full-body workout:

    Squat or leg press
    Bench press
    Lat pulldown
    Shoulder (military) press
    Upright row
    Triceps extension
    Leg extension
    Biceps curl
    Leg curl

    3. Start off for the first two weeks with light weights — just enough so you can do 20 repetitions of each exercise and “feel the burn” when you’re done. Take a full 2 seconds to raise the weight and a full 2 seconds to lower the weight. Go directly from one exercise to the next as quickly as possible. Go through the entire workout twice.

    4. After two weeks, you’ll need to lift HEAVY. First, figure out how much weight you can lift for each exercise one time with proper form. That’s your one-rep max. Now you’re only going to go through the exercise circuit once, but for each exercise you’ll need to do 6 sets of 6 repetitions using a weight that’s 80% to 85% of your one-rep max. Take a full 2 seconds to raise the weight and a full 4 seconds to lower the weight. Rest for 90-120 seconds between sets.

    Good luck!

    “The three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.”

    — Thomas Alva Edison, inventor extraordinaire

  5. Gavin J said :


  6. Marry M said :

    want to know What would the best ways to gain muscle and gain weight altogether and need more exercise tips.visit the below will help you to find right solution.


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