Just over a year ago I weighed 110lb! I was a super skinny runt and desperately wanted to gain weight. Then I stumbled upon a weight lifting program and gained 30lb of muscle! Here’s a quick overview of my diet and weight lifting program, which I used to gain over 30lb in 12 weeks:-

You need to eat a lot! You need to be cramming in 6 meals a day and 20 calories per pound of your body weight everyday. You have to eat foods like chicken, tuna, pasta, rice and protein shakes help a lot too. If you want to build muscle and not gain fat, then you can’t eat any carbs within 4 hours before bed time.

To bulk up and pack on the muscle, surprisingly, your weight lifting program must consist of a lot of rest! Sleep is one of the keys if you want to build muscle because you don’t actually build muscle while you’re training – only while you’re resting. You should aim to get at least 8 hours a night and an extra hour during the day would be a big bonus too. Growth hormone is secreted from your pituitary gland while you sleep which is a key point to remember if you want to bulk up.

Get yourself to the gym and pump it out for an hour three times a week. Don’t over do it though. If you over-train you’ll not gain weight in a healthy way. Your muscles will actually become weaker because they’ve been worked too much and you’ll become run down and won’t really build muscle, you’ll just gain a lot of fat. Do 6 sets of 8 reps per exercise only once per week and only work each muscle group once per week. By the last rep of every exercise you should be really busting a gut.

Use this rough diet and weight lifting program and you’ll build muscle in no time at all!