Help on building muscle.

Rockie202

Hi all, new on this but thought this website might help abit. I'm 5'11'', 17 years old and weigh 140 pounds. I know you probably have a image of a skinny guy due to the ideal healthy weight is 160ish so i heard, i would consider myself 'built' as in my biceps chest and abs. I go to the gym 2 times a week for an hour and a half usually. I want to try gain 30 pounds without using any of those shakes like whey protein etc.. I am considering them but want to try gain as much without them for the time. I know it is going to be very hard but want to try it. Any suggestions on what i should eat and how many times a day would be great. Also should i mix up my routine everytime as in do biceps two times a week or should i do if everyday and my chest shoulders etc? I'm going to start going to the gym 4 times a week Monday,Tuesday,Thursday and Friday and maybe Saturday sometimes. Any help would be greatly appreciated Thanks.

CorkPT

As far a diet goes you have to be eating excess calories to gain weigth. Also you'll have to be getting enough protein 1-1.5 g per pound of bodyweigth is plenty.

As far as exercises go your not going to put on 30 pounds doing curls. Look at a programme like Starting strength or Strong lifts 5x5.