To gain muscle mass (or gain weight) to go from skinny to bigger...
Fill in the form below by selecting if you're male or female, typing in your weight, age, height & your activity level before starting this plan and then... Click "Tell me how to gain muscle" and Remember... You also need to do 1 of the 3 workouts below to gain muscle mass
Follow 1 of these 3 workout plans to build muscle mass...
- Workout Plan #1
Follow one of these muscle building workout schedules here to build muscle - Workout Plan #2
Use this Basic full body 3-day muscle building workout plan to gain muscle - Workout Plan #3 - How to build muscle without lifting weights
Do this workout plan here to build muscle without weights
If you're not happy with your mass gaining results......
You need to go here to see why you can't gain muscle and/or...
You simply need to eat more by adding 250-to-500 calories to your daily calorie total and just keep adjusting & experimenting with your daily calorie total until you get the desired results so for example...
If you're not gaining any weight eating 2000 calories a day divided by you eating 3,4,5 or 6 meals...
- You need to start eating 2500 calories a day divided by you eating 3, 4, 5, or 6 meals and if you still can't gain mass off of that...
- You'll need to eat 2750-to-3000 calories a day divided by 3, 4, 5, or 6 meals and...
- You would keep experimenting like this (making changes about every 1-to-2 weeks) until you start gaining weight and...
- You should ONLY EXPECT TO GAIN 1-to-2 pounds a week and gaining too much more than that may be fat gain and...
To quickly lose the fat you gained & Keep the muscle mass you gained on this program...
Go on this fat loss plan here to lose any extra fat you put on
JYD
I understand your concerns so...
supplement with protein shakes here if you can't eat that much protein
Adrian Bryant | 09.28.09 - 9:15 am
Hey Adrian.
I used your calculator and it says that I have to eat 31-36 grams of protein per meal (6x30 = 180g a day)
I weigh 150lbs....some have told me that 80% of that (120-125g protein) is fine for muscle mass. What are your suggestions? because frankly, I don't think I can eat 180g protein a day!
thanks man
JYD
JYD | 09.27.09 - 11:33 pm
Benjamin
My best advice is for you to gain as much muscle as you can and then lose any fat you gain with NowLoss.com/15
Adrian | 09.21.09 - 8:57 pm
Ok i was wondering if there was a way to gain as much muscle as this workout can give you but without gaining fat or minimizing fat gain. because i dont want to have to lose the fat later.
I have already done the other workout monday tuesday thursday friday. lifting monday thursday morning afternoon, and intervals tuesday friday morning afternoon. I just started college again and i stopped working out all together. My weight went down but i look fatter idk if i lost muscle or what... but i would like to get back into it working out. I only have time for the working out twice a week though. i just dont want to look fatter. Any advice?
Benjamin | 09.19.09 - 5:16 pm
Hari J
You can but that really is not needed b/c you need to give your muscles a chance to rest and grow
Adrian Bryant | 09.15.09 - 4:55 pm
Your workout plan to build bigger muscles states only Mondays and Thursdays. It is okay to workout more days in a week, say 4-5 day/week?
Hari J | 09.14.09 - 11:33 am
JM
Go here for A nicer butt
Adrian Bryant | 09.15.09 - 4:56 pm
Hey, I'm a 21 year old female that's 5'9" and 120 lbs. & It's very hard for me to gain weight no matter what i eat. I want to know what i need to eat and what excercises i need to do in order to have a nicer butt and more muscular legs. Please help.
JM | 09.14.09 - 2:24 am
Joel
You may gain it pretty quickly if you are not used to lifting heavy weights but reeally...
I don't know how long it will take but you may be able to do it before 2010
Adrian Bryant | 09.07.09 - 7:41 am
Hey i gained some muscle in the pas and just leaned down a bit to reveal my abs.(almost the last two)
Anyway im 5"9 136 with about 9.5%bf(from your calculator) and was looking to gain about 5-10 pounds of muscle so i can lean down to 6%bf without being too skinny.
So my question is with my information given to u about how long should it take for me to gain 5-10 pounds of lean muscle?
Thanks for this free website. Its great
Joel | 09.06.09 - 9:03 pm
anthony
Not too much - I do the same thing sometimes
if you scared of fat gain - you can prevent it with intervals (NowLoss.com/i)
Adrian Bryant | 09.05.09 - 7:39 pm
Is 600 calories meals(5 times a day too much per sitting)
I can only fit 5 meals in my schedule.
Would it make me gain more fat?
anthony | 09.05.09 - 10:29 am
juanita
Intervals (See NowLoss.com/i)
burn fat and (maybe gain some muscle) but you will burn fat fast
Adrian Bryant | 08.30.09 - 7:49 pm
See the rest of the Questions other people asked about how to gain muscle mass/weight or...
I weight about 134 lb and some time 136 lb
my height - 5'6
I dont think so at your weight and height
if you were overweight (which you're not) - you would lose some overall body & butt fat making your butt smaller as you lost weight
thanks for your wonderful site
i am doing arabic dance about 30 mints every day
do you think i'll loss my butt with this workout?
it depends
what's your weight ad height?
by following these workouts to gain muscle, should i not worry about gaining fat right now because after i gain muscle i can work the fat off? and is it the same to drink a protein shake between meals if i'm not able to eat another smaller meal?
Exactly and you're not going to GAIN a tremedous amount of fat but whatever you will gain can be burnt off afterwards and yes...
the protein shakes and/or meal replacements can take the place of a smaller meals
Hey Adrian, its me again, thats if you remember my last posts of course. I'm going to start the program for muscle mass tommorow, and i have strong feeling this will work. I just wanna tell you that you are very gifted ast what u do and i hope that fortune will come abundently to you one day.
very great calculator, now I can estimate how many calories should I get, so I keep an ideal weight. thank you very much.
Quite useful info up there. The options are helpful for one to choose which is most appropriate for attaining the desired level of muscle level.
Hi,
I am turning 17 years old. I weight about 260 pounds. I am naturally wide and tall, also wide boned. I am trying to go down to an average weight of 200 pounds, and have a toned and really muscular body. My time range is about 7 - 11 months. I LOOK UGLY NAKED !!! PLEASE GIVE ME ADVICE !!!
HI ! love this website ! 
I want to get bigger, should i lose my belly fat first or after i gained muscles ?
get bigger first and then lose whatever flab you gain afterwards OR...
Appeton weight gain , it really works, bec i have used it for few months in between working out in the gym,u really need to workout if u are hoping to take appeton weight gain,if u are using it with out doing any weight training then no point,if u really want to gain weight and muscles using appeton do weight training after taking a glass of appeton weight gain.take one glass of appeton after one hour of each and every meal,my weight was 50kg and (height-5′4″
and i could gain weight up to 63kg using weight gain.
8 steps To Look Good Naked
1. Get motivated to build muscle fast...
2. Go on a muscle building plans...3. Use The best muscle building supplements
4. See tips on how to build muscle fast...- 53 muscle building foods
- Fastest way to get bigger muscles
- 16 fast muscle building tips
- See all tips to build muscle fast →
- How to get bigger arms
- How to get a bigger chest
- How to get bigger & wider shoulders
- See more ways to get bigger muscles →
- Get a body like Taylor Lautner in New Moon
- Get a body like LL Cool J Craig
- See more celebrity workouts →
