Short answer: eat. A lot. Not to the point that you constantly feel full and sluggish, but learn eat even when you're not that hungry. Chicken breast, lean beef, penut butter, wheat bread, milk, and a lot of other foods are great for this.
And start lifting heavy occasionally. Whatever you can safely lift for no more than 6-8 reps, maybe less, should be good. And start squating and deadlifting if you aren't already. But like others have said; don't just jump into heavy lifting without a little help and/or guidance.
It worked for me and I'm currently a lean 5'6 and 170. But there are a ton of other methods that may be more effective and/or easier on your body though, so just keep experimenting.
Dude, I've weighed 220 pounds as a fatty, and now I weigh 220 pounds and am relatively lean. Let me tell you, my current self could absolutely clobber the living crap out of my old self. Muscle mass as a bonus? It should be your main objective, or you will just be a fat weakling instead of a skinny weakling.
Originally Posted by Doctor Z
It is really very easy. I do no other exercises than the following:
Occasionally lat pulldowns
I lift 3 times a week, eat at least 5 times a day, drink plenty of protein shakes and get plenty of good rest. I'm not really looking to get any bigger, so I just try to maintain a comfortably satiated feeling, but when I was actively bulking, I just drank low-fat milk every chance I got. The most effective weight-gaining exercise for me, in my opinion, was the squat. A hell of a lot of my weight is now in my thighs (and lower back).
In other words, your question was answered on page 1.
EDIT: I just noticed someone managed to convince you on the last page, anyway hopefully what I said will give you added motivation to shoot for that rainbow or something.
Last edited by death pig; 2/21/2007 10:56am at .