So I quite slim guy and I look to build up?

[Liuz02]

What advice you have for me join gym and wha routine works best

[Guy13]

High whole Proteins. No processed Carbs which means out of frozen and snack isles. Real foods including beans, chicken breasts, vegetables (broccoli, zuc, squash etc...).

[Guy13]

No cardio and high weights with about 6-8 per set of 4.. every other day. Plenty of sleep. LOTS of whole proteins. Given you are super skinny 2000 calorie intake protein alone will provide energy and muscle healing. If you work out everyday, it is likely that you will get nowhere.

[Liuz02]

Oh really, so think aswell to eat more?

[Liuz02]

But in whole food’s

[Guy13]

If you are skinny (little fat) then you require more proteins to initiate the Work of both tearing and healing muscle. The more protein the better. The less Processed Carbs the better. For me, the weight gain comes from Proteins which break down quickly into energy source. It is a boring diet with the chicken, broccoli, varied peppers, salad etc... I like the steaks and occasional meat omelet though.

[Liuz02]

Okay, is good to know;)

[Guy13]

Do not waste money on supplements. Real meats and vegetables and in one year you will notice big changes... especially if you are athletic at same time... soccer... basketball or something.

[Liuz02]

Yeah for sure;)

[Bmories99]

Lift weights in groups, then tone them. I loved swimming for widening my shoulders and building and toning my arms.

[Blackcupcake]

eat more and train more

[Zolly99999]

It will take some time but lots of clean protein, low carbs and fats and heavy training 4-5 days a week

[Anonymous]

Hit the free weights.