Hummer, do you want to get fat or get muscle? What you are doing now will only lead to getting fat - unhealthy, heart-damaging, life-shortening fat.
If you want to get muscle, it's a slow process. Firstly you need to up your protein intake to around 1.5g per pound of body weight, then up your calories to around 500 over your BMR (if you google BMR there are a few calculators you can use - it's dependent on fitness level, age, weight, height, etc.) Even with all this, you're very unlikely to see more than 2Ib. of lean mass added per month, although beginners might see a sudden surge to start off with.
If you keep your food intake clean, such as lean meat and fish, plenty of vegetables, and low GI carb sources such as brown rice and brown pasta, you'll be a lot more likely to put on muscle with little increase in body fat.
Most importantly, get down the gym. Get your diet right, then lift heavy weights, lots of times. If you're fairly new, I'd recommend a total-body workout, 3 days a week. These consist of around 6 exercises, all compound movements, so they build more muscles than simple isolation movements. I've been using one from a guy called Chad Waterbury for a month or so now, and I'm very happy with my progress so far. If you want me to send you a copy, I can email it over.
In regards to supplements, I'd recommend a low-carb protein shake for after your workouts and as a snack during the day if you find it difficult to eat at regular intervals (every 2-3 hours).
Have a look on the discussion boards at www.menshealth.co.uk for some interesting and helpful articles.
"Never argue with idiots. They'll drag you down to their level, then beat you with experience."
Hummer, do you want to get fat or get muscle? What you are doing now will only lead to getting fat - unhealthy, heart-damaging, life-shortening fat.
If you want to get muscle, it's a slow process. Firstly you need to up your protein intake to around 1.5g per pound of body weight, then up your calories to around 500 over your BMR (if you google BMR there are a few calculators you can use - it's dependent on fitness level, age, weight, height, etc.) Even with all this, you're very unlikely to see more than 2Ib. of lean mass added per month, although beginners might see a sudden surge to start off with.
If you keep your food intake clean, such as lean meat and fish, plenty of vegetables, and low GI carb sources such as brown rice and brown pasta, you'll be a lot more likely to put on muscle with little increase in body fat.
Most importantly, get down the gym. Get your diet right, then lift heavy weights, lots of times. If you're fairly new, I'd recommend a total-body workout, 3 days a week. These consist of around 6 exercises, all compound movements, so they build more muscles than simple isolation movements. I've been using one from a guy called Chad Waterbury for a month or so now, and I'm very happy with my progress so far. If you want me to send you a copy, I can email it over.
In regards to supplements, I'd recommend a low-carb protein shake for after your workouts and as a snack during the day if you find it difficult to eat at regular intervals (every 2-3 hours).
Have a look on the discussion boards at www.menshealth.co.uk for some interesting and helpful articles.
"Never argue with idiots. They'll drag you down to their level, then beat you with experience."