Use this workout

http://www.defrancostraining.com/articles/archive/articles_westside.htm

And eat more. Viola.

Fruit smoothies with a scoop of whey in them are not gonna do it. Look into a "gainer" shake, which typically have servings of 3-4 scoops. They're typically loaded with complex carbs and protein. You'd get about as much calories as a light meal from just one of those.
And if you don't want to be a fat loser, be sure to hit the gym and lift the heaviest weights your body can take for about 8 to 10 reps and do it 3-4 times for each exercise or until your muscles completely fail.

You could probably gain about 20-30 lbs of muscle over the course of a year or so if you don't puss out.

Push-ups and curl-ups are great for the upper body and tend to show improvements fairly quickly. IMPORTANT: Do NOT over-exercise.  Yes you can over do it. About an hour to half-hour 5 days a week of (vigorous)working out is good. Basically don't exercise to the point where you're still in pain 3 days after because that slows the process down because you need more time to freakin recuperate.

NO NO NO DON'T LISTEN TO THIS GUY HE'S WRONG

But seriously, no offense, but that's just misinformation.

You never told us your body type or eating habits, so I cannot tell what type of person you are.

Are you skinny because you don't eat right or because you're like me and just don't gain weight?

Assuming you are just like me, then you are going to need to take in a lot of calories if you plan on working out..a lot. guys like us can burn 3 times more calories a day compared to other body types. So you add work outs to that..geese you need to increase meals by a lot.

Second, dumping protein in your body in large amounts everyday is a waste. Your body will just dump out what it doesn't need, our body type doesn't like to store. You need to give your body what it needs, excess just...literally gets pooped out. So if your work out doesn't demand it, then don't over do it on the protein.

However; take protein everyday, best time for our body type is after the workout RIGHT AWAY. (for anybody type for that matter)  Why? because like I said before, our body doesn't like to store, so giving the body protein right after a work out when it's making repairs to the muscles ensures a greater percentage of the protein is being used rather than dumped.

Second best times are before you go to sleep, and when you wake up.


The workout itself? Push you're self every work out, your muscles won't grow if you do what you can already do. You need them to understand that you want to do something that you can't already do. That's why people have power days where they go above their normals limits and try higher weights just to  really push their muscles. so don't go easy. And try to go the same days, the body needs consistency.

and also, lol at 20-30 pounds of muscle in a year...good luck getting 15.  Esp if you have a real life to attend to. Only people who really know what their doing and have time to dedicate to workouts can gain 20/25 pounds a year.

However you can get 20 pounds easy in a year, it just won't be pure muscle.

It's impossible to gain 80-100 pounds of muscle in 6 months. By the best of all conditions you'll get 10-20 pounds of muscle weight, which are fairly good.

Just start to lift weights and go into an hipercaloric diet, start at 3,000 calories and add 100-200calories over time when you stop gaining weight. Eat a plenty amount of proteins, carboydrates and fat. You want good clean proteins (chicken and turkey breast, lean meats (beef, pork etc), milk, eggs, tuna, salmon, etc), complex carbs (integral pasta, wild/integral rice, oats, sweet potatoes), good fats (olive oil, salmon oil, flax oil, avocado, nuts in general) and plenty of fruits and vegetables. Water is essential, have at least 2liters per day.

Eat around 5-6 meals per day, and leave 3 hours between each meal. Time isn't an excuse. NEVER skip breakfast or dinner.

As for supplements, creatine and weight gainers will help you reach your goals. WHEY Protein is mandatory, no matter what. Have it as soon as you finish your workout. You can have homemade weight gainers, too, which tend to be superior to commercial ones.

Your weight lifting routine can vary, depends on your needs, but it usually goes like this: train a muscle and at least give 3 to 5 days of rest to that muscle. So you'll end up training a muscle once or twice per week. Change your routine schedule every 3-4 weeks. Give priority to complex exercises (bench press, squats, deadlifts, military press, barbell curls, rows, etc). And change the weight constantly. Stick to 8-12 reps for 3 or 4 sets, and use a weight that is challenging enough for you.

If you wanna get big, you have to eat big. Good luck bro.

and also, lol at 20-30 pounds of muscle in a year...good luck getting 15.  Esp if you have a real life to attend to. Only people who really know what their doing and have time to dedicate to workouts can gain 20/25 pounds a year.

I weighed under 140(I'm not a tall guy) at the beginning of '05 and through eating a lot, supplements, and a disciplined workout routine(going to the gym for about 1-2 hours a night for 5 days a week) I got up to 160 with very little body fat around the beginning of '06.

It's definitely do-able and people starting out weight training generally gain a lot more at a higher rate than people who've been doing it a long time.

I suggest a healthy diet of pizzapops, WoW, and energy drinks.

I also wanted to gain weight because I was too skinny. This is what I did: 40 Chin ups, 80 Inclined push ups (When doing these on a stool or chair make sure your toes are tense), 60 sit ups and 60 crunches. Make sure you are doing the exercises properly as well because in this case quality is better than quantity. I always had a nap for an hour and one I woke up I had a good stretch an done my workout which lasted about 45 minutes to 1 hour then I ate something and drank a full glass of milk. I gained a lot of weight and muscle that way, I used to be way too skinny.

Inclined Push ups: I did those the same way except without weights.

I also wanted to gain weight because I was too skinny. This is what I did: 40 Chin ups, 80 Inclined push ups (When doing these on a stool or chair make sure your toes are tense), 60 sit ups and 60 crunches. Make sure you are doing the exercises properly as well because in this case quality is better than quantity. I always had a nap for an hour and one I woke up I had a good stretch an doe my workout which lasted about 45 minutes to 1 hour then I ate something and drank a full glass milk. I gained a lot of weight and muscle that way, I used to be way too skinny.

This is a horrible workout.

WHAT ARE YOU PEOPLE DOING?!

I'm about to run out right now, but when I get back I'm going to give you some actual advice.

This is a horrible workout.

WHAT ARE YOU PEOPLE DOING?!

I'm about to run out right now, but when I get back I'm going to give you some actual advice.

Well it worked for me. I guess if you wanna pound of slabs of meat you should go gym, I have never been to the gym so I guess you should ask someone who has.

It's actually pretty bad because it advocates horrible muscle balance to key muscle groups and overexertion.

Okay that's only fair.

Push-ups and curl-ups are great for the upper body and tend to show improvements fairly quickly. IMPORTANT: Do NOT over-exercise.  Yes you can over do it. About an hour to half-hour 5 days a week of (vigorous)working out is good. Basically don't exercise to the point where you're still in pain 3 days after because that slows the process down because you need more time to freakin recuperate.

Okay, I'll be fair, push ups are great for the upper body, but by all means that shouldn't be the only chest/core workout you do. Curl ups are only so so and there are so many better ways to build up your abs. Assuming you want to build muscle, the best way to do this is to start lifting weights at a gym. Assuming you're lifting weights, working out five days a week is usually a very bad idea because you're giving your muscles and your central nervous system NO time to rest and recover at all and you'll only fuck yourself over. Mon-Wed-Fri is usually the best way to go.