Build Mass Without Side Effects
Question: I am very lean and my body weight is very low compared to my height. So please guide me to increase my body mass safely without any side effects.
Answer: You are certainly not the first – nor will you be the last – person to experience this issue!
My standard answer is if you are not gaining weight, then you aren't eating enough. It is a simple math problem.
Building muscle is a little different. You have to actually exercise by overloading your muscles and then letting them rebuild so that they are bigger and stronger than before.
But putting on weight is simply a math problem:
Eat more calories than you burn.
It really is that simple. Now, I know. It's extremely difficult to eat a lot of food for a lot of people; I used to be the same way. I used to eat so much that I literally puked it all out. It was absolutely horrible!
You will need a good protein supplement, preferably made of whey concentrate. Prograde makes the best on the market, so you may as well pick some up right now.
Eat 6 or more times a day, including plenty of protein and fat from eggs, milk, beef, fish, fowl, and nuts. Make sure you eat a lot of green vegetables and fresh fruits, too.
For short periods of time (3 to 6 weeks), you can eat up to a dozen eggs and a gallon of milk per day. Don't start off with this volume, though — build up to it!
Get in the gym no more than 3 days a week and exercise using only compound movements like squats, deadlifts, chinups, bench presses, rows, and overhead presses. 3 sets of 6-10 reps.
Don't do any abdominal work and rest as much as possible. Sleep at least 8 hours a night. More if you can. Take a nap after lunch, too.
The trick is getting your metabolism to slow down, stimulating muscle growth, and eating as much as you can to effect the weight and muscle gains that you so desperately desire.
It IS do-able. I put on over 60 pounds in one year using those methods above.
You can get more details by getting my Hardgainer Manifesto course.