Hi, it's my first post, so sorry if I'm in the wrong forum.

Scott actually has some of my music on his videos! He's a total champ!

anyways to the point now.

My WHEY protein pack finally arrived. My doctor friend suggested to use it. Now I'm out of the US so I can't call him up and ask him all the questions at the moment, but i'm really eager to get this going for me.

I'm in my mid 20s, about 6' and 120 lbs. I eat a lot of food, all sorts of food. I can even press hard on junk foods and I don't gain weigh at all. I dont have any layer of fat either. I eat about the same as my bro does (even more than him) and you can see the results on his body. But mine just processes everything like it's nothing.

Now I'm wondering how to incorporate the protein into my everyday life and what workouts should I do. It's my first time ever getting really into the whole fitness stuff. What I want is to gain a bit of muscle but mainly overall weight. Both me and my gf want me to gain a bit weight but I don't know how to really do that. Any good advice is welcome guys! Appreciate your input.

PS. Since i'm totally new I could use a lot of basic advice/tips.

Hey man! Welcome to the forum!

So it's really pretty basic when you get down to it. You want to put on weight? Eat more calories than you're burning. You need to calculate your BMR, which is the average number of calories you need PER DAY. Follow this link so you can punch in your numbers and figure it out: http://scotthermanfitness.com/mealplan.php

For you, I would say you are going to need a lot of calories, and probably more than the average person, because by the sounds of it you have a lightning fast metabolism. This just means your body burns through calories a lot more efficently and quicker than the average person.

To gain weight, you need to be in a caloric surplus. You need to be eating about 250-500 calories ABOVE your BMR EACH DAY. Some people could gain pretty good weight by eating only 250 calories over their BMR. You might find that you have to eat closer to 500, but start at the lower end of the scale and work your way up over time so that you don't just pile on weight and unwanted fat.

In terms of where you get that food from, if you want lean gains stick to high protein, low carbs and moderate-high fats. Protein should come from lean meats, eggs, dairy and protein powder. Aim for wholegrain carbs like rice, bread, sweet potatoes and don't forget your fibrous vegetables. Don't be afraid to get plenty of fat in your diet too, from nuts, eggs, oils, peanut butter and oily fish (like tuna and salmon).

For protein, you want to be eating AT LEAST 1.5g-2.2g per lb of body weight, but I would say go even higher than that. Check out this video to help you figure out the best way to go about figuring out your macros:

As for your whey protein, just use it to supplement your diet to make sure you can hit your protein goal. You can have it whenever and however you like. Definitely use it straight after your workouts so that your muscles are getting some good protein in them to help begin the repairing process.

Your meal plan is pretty important, probably more important than training. But what sort of training are you doing?

Those are the basics for now. Once you've got your BMR etc., just post here again with whatever other question you have and we'll help you out some more! #HTH

Jordan

P.S. Great music by the way!

There's not much more I can add to what Jordan already said Vendetta in terms of the science behind gaining (not too much) weight and making sure it sticks, so let me share some down to earth real simple advice in addition to his.

It takes some time to get used to having shakes, so try and make sure you take them around the same time every day. How? Simple: take one as part of your breakfast and one right before going to bed. On workout days, you want to have one right after your workout as well.

In terms of what workouts to do: like Jordan said, depends on your goals. Muscle gains (getting bigger) requires a different workout than strength training (getting stronger). So, what are you looking to do my friend? Get big or get strong... or both?

Hey Jordan, thanks a bunch for your response. I appreciate your input. I just viewed the video. Going to do my calculations after I hit the post button.

by the way thanks for checking out my music.

Now to understand how to get the calories that I need on daily basis. I find it a bit tricky to calculate the calories in every food I take, especially the ones I eat outside.

Now regarding to both your and DFanatical1's question on what I am trying to do: I guess I am going after getting bigger overall than just strength training. I do some workouts at home at the moment, it's quite cold and inconvenient to go to the gym, althouh for the upcoming year I already got plans to do so.

So yeah for now I'm doing everything at home. unfortunately that's what my working schedule lets me do. Now I'm overally well build and have a lot of endurance, I've done a lot of military/tactical training with shooting, running, all the other stuff so I guess I aint a match stick.

Any cool advice is welcome and again thanks a bunch to both of you for the replies, Hips of help and info!

Anytime bro!

Yeah it can be a bit harder fitting your macros in when you are eating out. Basically I would say use any meals where you go out for dinner or lunch or whatever as maybe cheats, or decide what you think you will be eating and figure out a rough guesstimate on what sort of macros you will get from that food. Then you can plan what you will eat during the day before you go out so that you don't go overboard with your macros.

Most foods you can find the nutrient breakdown by searching on Google - or you could sign up here as a platinum member and then all you have to do is put in the food you eat and everything's there for you.

So to get bigger and grow more muscle, you need to be working with volume. This will be especially true if you're training at home. Are you planning to do body weight exercises like push ups, pull ups etc, or do you have some weights at home you can use?

Training at home can limit you somewhat, but it doesn't mean you still can't get a great burn and make GAINS! If you take a look at @Scott_Herman's latest at home training series, I think you'll find those will help you make amazing gains from home!

Hope this helps man! #HTH

Jordan

Download MyFitnessPal app To track your macros. It's by far the best so for calculating your food. A frickin monkey could use it. Implement into your daily life and and it becomes a part of it. I can't live without it. Good luck