Weight gain.?

I am a 5ft7inch male that weights 117 and wants to put about at least 20 pounds of muscle. Currently I have no fat and not much muscle. I have 3 months and are willing to devote any amount of time to do this. I need eating ideas and exercise routines. Seriously.

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Answers:
Eat healthy food, not junk. You're going for proteins and carbs, not sugars and fats. Go to the gym or Y and have a trainer work out a program for you: it should include weight training, but also some cardio to improve your general fitness. If you're really serious about this, also include some yoga and/or pilates to help accustom yourself to your new weight distribution. And NO SUPPLEMENTS!

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Eat lots of meat. LOTS of meat. And do strenth training, few reps, lots of weight. Remember though, that your body is only built to carry so much wieght, be it muscle or otherwise.

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Weight gain literally means you need to take in more calories than you burn.

Now, you want muscles too, right? So, you need to work out for sure, but you need to continue to eat the same you do now, and if you get really active, you might need slightly more calories.
No, this doesn't mean you binge on junk food or carbs or protien either. eat a variety of foods from different food groups in order to stay healthy. You need a lot of different nutrients, not just protein, to maintain a healthy and attractive body.

If you don't work out a lot now, you want to start slowly.

Strength training (AKA lifting weights) can be good, but you need to work on your cardiovascular endurance as well so your systems work efficiently.

If you don't really exercise now, take it easy at at first.
Walking, cycling, jogging, swimming, etc. are all good forms of exercise that you can do without straining yourself too much. Just try to do something like that a few times a week.

You can build up intensity and frequency later.

Anyway, good luck.

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My son lifts weights 3-4 times a week and takes a protein suppliment(it's called Probolic). Go to GNC and tell them what you want to do, and they will help you.(they did me and my son anyway, I don't know how sales people are where you are from.), Good luck!!

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Weight gain.?

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