Workout/muscle building advice?

I am 18 (male) and am pretty skinny (140 lbs), and really want to bulk up a little. I have tried working out, but just can't seem to add anything (the weights increase, but my size/weight doesn't). My doc said that its just my body type...





Anyway, I was wondering if it is a protein intake problem or a workout routine problem. How much proteins should I take (and in what form is best?), and what kinds of exercises should I be doing to bulk up my upper body and gain weight in general? (not steroids or any drugs, I want it natural)





And also, how many calories should I be getting, and what kinds of food can give me maximum yield?





And anything else you might think that would be helpful!





Thanks for your help!Workout/muscle building advice?
Here are some good ideas:


1. Do something that gets your heart rate up a bit like, walking, running, biking, and swimming.


2. Eat Whole, Organic foods like: Broccoli, Cabbage, Organic Brown Rice, Beans, Spinach, Sweet Potato, Apples, and other fruits and vegetables in their Natural State.


3. Avoid eating corn, white bread, white rice, white potatoes, candy, sodas, chips, and anything else that you already know you shouldn鈥檛 be eating.


4. Drink clean water as your beverage of choice. Avoid Fruit drinks and fruit juices (unless YOU juice them yourself)


5. Stop smoking, drinking beer %26amp; wine, and drinking coffee.


6. Get 8 hours of sleep each night.


7. Hang out with people who want to be healthy.


8. Avoid anything with High Fructose Corn Syrup.


9. Look into taking a multi-vitamin.





Tone up the muscles:





1. Join a gym and get a trainer.


2. If you鈥檙e short on cash, start a light stretching %26amp; yoga regimen.


3. Do push-ups, and light dumbbell curls for the upper body.


4. As I said above, walk, run, swim, and or bike


5. Take an aerobics class, a yoga class, or some other fitness class.


6. Join the local YMCA.


7. Buy or borrow this book by Bill Pearl called GETTING STRONGER.


In the book, he describes everything you need for a great fitness plan.


8. Crunches %26amp; Curl ups for the abs.








Mental Health:





1. Get a friend to talk to each day about your feelings.


2. If you have some money or insurance, get a counselor to talk to.


3. Learn how to meditate.


4. Join a support group for the issue you鈥檙e dealing with.


5. Ask your Higher Self (or God) for guidance.


6. Start keeping a diary or journal about your feelings %26amp; thoughts.


7. Write a 鈥榞ratitude鈥?list every night.


8. Do something that makes you happy each day like: listen to your favorite music, draw, paint, write, or anything creative.


9. Do something for someone else who needs help.


10. If the above suggestions don't improve your mental health, talk with your therapist about the possibility of taking some medication.


11. Check out the book FEELING GOOD by David Burns.





Take care of yourself





Yam KingWorkout/muscle building advice?
To gain weight you have to eat more calories than you burn. Start off by estimating how many calories you burn each day using the daily calorie needs calculator http://calorieneedscalculator.com To gain 1 pound per week, eat 500 clories more than you're burning. To gain 2 pounds per week, double it and eat 1,000 calories more than you're burning everyday. To gain muscle, in addition to eating more you also have to stimulate them with enough through resistance training that when they recover, they'll get bigger and stronger. To get an efficient workout you might want to join a gym if you aren't already a member.





Guide to Gaining Weight %26amp; Muscle - http://straighthealth.com/pages/guides/g鈥?/a>
all of that stuff will confuse you, i have tips on my website pm me if you have any questions...





ya you need to eat more overall. bodybuilders eat alot of protein because it helps you build muscle and it is great for allowing you to keep build muscle without adding fat. I could go on forever...i used to be like 100 pounds and now im 230 6'2