Skinny kid needs help gaining weight & muscle.

[BrendenMcC]

Hey guys, I'm 16 years old, 5'8 & I weigh 130 pounds. I'm very active, I play roller hockey and football with my brothers daily, and I play ice hockey & lacrosse for my high school. I have always wanted to get bigger but have never had the dedication to keep at it long enough to see the results I've always wanted. I used to do different exercises in my room every other day of the week, drink protein shakes before bed, and eat pretty healthy; I noticed small gains like my arms getting more vains and my pecs getting a little bigger, but like I said I've never kept at it long enough - but now I want to more then ever. I'm sick of looking at my arms every single day and just wishing they were bigger. I just got a bench from a friend which motivated me even more to start working out again. I want to gain weight AND muscle, not just put on weight, because I know all I would have to do for that is stuff my face. So on that note, I'm wondering what would be the best way to do so?

When I used to work out I would shoot for 3000 calories & 192g of protein per day - does this sound about right? If not, around how much?

What are the best foods to eat? (Foods that don't fill you up, high in protein, etc.)

Good workout routine & exercises? Tips? I know I'm asking for a lot, I'm hoping someone will be cool enough to help me out, any input at all will be appreciated. I'll do whatever it takes.

[Malik116]

When I used to work out I would shoot for 3000 calories

If you actually ate 3000 calories, you'd weigh more than me, but if you actually do then eat more. Just lift, eat and sleep

[Ironface]

GOMAD + strength routine, eg. Babylover's SS

I recommend GOMAD to skinny novices who struggle to get in the required calories and/or don't enjoy eating, as it is an easy and fast way to get calories in.

[NancyAjram]

Hey guys, I'm 16 years old, 5'8 & I weigh 130 pounds. I'm very active, I play roller hockey and football with my brothers daily, and I play ice hockey & lacrosse for my high school. I have always wanted to get bigger but have never had the dedication to keep at it long enough to see the results I've always wanted. I used to do different exercises in my room every other day of the week, drink protein shakes before bed, and eat pretty healthy; I noticed small gains like my arms getting more vains and my pecs getting a little bigger, but like I said I've never kept at it long enough - but now I want to more then ever. I'm sick of looking at my arms every single day and just wishing they were bigger. I just got a bench from a friend which motivated me even more to start working out again. I want to gain weight AND muscle, not just put on weight, because I know all I would have to do for that is stuff my face. So on that note, I'm wondering what would be the best way to do so?

When I used to work out I would shoot for 3000 calories & 192g of protein per day - does this sound about right? If not, around how much?

What are the best foods to eat? (Foods that don't fill you up, high in protein, etc.)

Good workout routine & exercises? Tips? I know I'm asking for a lot, I'm hoping someone will be cool enough to help me out, any input at all will be appreciated. I'll do whatever it takes.

I heard compound exercises are the most effective way to gain muscles for ectomoprh.