How can I gain more weight and muscle mass

by Elio Adame
(Stockton, Ca.)

Question From: Jr.


My whole life I have always been the kid everyone picks on because of how skinny I've been. I am 20 years old and weigh in at about 125-130 lbs. I am tired of looking in the mirror and being ashamed of what I look like.

I have been taking natural vitamins and calcium pills to give me at least the daily requirements since I do not eat a lot throughout the day. I have always been a depressed person; therefore I do not get too much of an appetite. I have really bad eating habits which I am working on at the moment, and I have a case of insomnia which at times prevents me from getting a full night's sleep. So as you can tell, I have quite a few problems that are holding me back from gaining weight and building muscle.

I am wondering what healthy and natural roads I can take to 1, gain more of an appetite 2, gain more weight and 3, gain mass/muscle? please, I beg you to help me acheive my long life goal which is to finally be proud of looking like what they call an "average" 20 year old.

I also have taken protein shakes to help gain more weight but it seems as if my metabolism might be too fast or maybe I have taken the wrong supplements. I would like to thank you for even taking the time to help, I greatly appreciate it. Have a wonderful day, I hope to hear from you.

Sincerely,
Jr.

Comments for How can I gain more weight and muscle mass

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by: Anonymous

- Ginger helps increase the appetite. You can buy it in many forms, and it's cheap.

- Moving a lot, and eating very little, will make it impossible to put weight on. Weight lifting in the morning + Basketball + Jogging everyday + Eating only 2 times a day (that being fast food that lacks nutrition) will make it impossible to put on any kind of muscle mass.

First check these pages out:

How To Build Muscle

Weight Gain Tips

Muscle Building Meals

Calorie Intake Per day

Mass Building Workout Routine

Once you increase your appetite, eat more protein. Approximately 1 - 2 grams per pound of body weight.

Lay off the cardio until you've increased your appetite and you're getting enough food in your body, otherwise you're going to continue using your muscle as an energy source because the body doesn't have any other options for fuel.

Did this help?

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by: Anonymous

Hello again,

I want to thank you for taking my question!

So here are the answers to the questions you had for me.

1. I am 5'10" and 125-130lbs.
2. I try to lift weights as much as possible, mostly in the mornings but even then its not a lot of weight, but I am working on getting more weight.
3. I play basketball at home every night, and I try to take a jog in the morning everyday as well just to keep my stamina up.
5. To be 100% honest, I only eat maybe twice a day and not healthy. Mostly fast food since I'm on the go a lot. I try to get my fruits and veggies in but most of the time doesn't happen, so I went out and bought vitamins and omega3 pills.

Also, when I do eat a lot through the day it's mostly at night when I am home and can cook for myself, other than that, I feel like I am no where near the calorie consumption I should be taking in.

When I do try to push myself to eat more my appetite seems to go away and makes it REALLY tough for me to eat. If I continue to push myself to eat, sometimes I end up vomiting which makes me feel I've lost the little food I have ate so I try to stay away from pushing myself too much.

Is there a way for establishing good eating habits slowly but surely? If you have any other questions for me please feel free to ask and I will answer as detailed as possible. Thanks again for helping me through this tough battle.

Just a couple questions
by: Chad

Hi Jr,

A few questions for you:

1. How tall are you? And what's your weight?
2. How often do you lift weights?
3. Are you at all physically active? If so, what activities do you do or take part in?
5. On average, how many times a day do you eat? What kind of foods?

Thanks

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