Muscle Building Advice?

I need to build muscle for footy next season, im about 70kgs and 183cm i got 5 ish months to gain as much muscle as possible any suggestions on what i could do would be greatly appreciated, workout routines? stuff around home? need the help, im real thin and going into mens comp pls help. thanx.Muscle Building Advice?
1. Workout


2. Diet


3. Rest.





1. Work 2 muscle groups a day. Eg, back + bicep, Chest and triceps, etc.





lift HEAVY so u can perform 8-10 reps. Do about 3 workouts per muscle group.





2. DIET: EAT EAT AND EAT!! have complex carbs for brekky (pasta/oatmeal) and have a slow releasing protein shake (eg something with casein in it). Then do your workout.





IMMEDIATELY after your workout, have a protein and carb shake. the protein will repair ur muscles, and carbs will replenish your glycogen storage.





Basically, in your case have about 160g of protein per day.





What you want to do to gain weight, is eat more calories than you burn,





Any more questions im more than happy 2 help, just shoot me thru an email.Muscle Building Advice?
First follow a workout and nutrition program for specific muscle building.





After that you can start using Whey after each daily workout. Do 3 times workout per week and eat 5-6 times per day. That's it!





Also I suggest you change exercises each week, you will see how it makes miracles!