[Burgess]

Hi friends, I am very weak looking in my physical appearance. I have tried a lot to make my body get a good built up; including a healthy diet plan and tough work out sessions, but did not get any satisfactory results in my body physique. Does anyone know, what is the best way to get out of this skinny looks?

[BlueSky]

I wasn't able to build muscle until I increased my protein consumption. I spent hours at the gym, and got no gains. I think it changed when I strated eating 3 eggs for breakfast (before the workout). And having a recovery whey protein shake after workouts also helped. Also ensure that you have enough circulating insulin. It is essential for building muscle. I am not muscular by any means, but I have increased my muscle mass substantially. It is quite an achievement at my age. And it has helped improve the blood sugar control too.

Anyway, welcome to the forum. ...

[Scratch]

Originally Posted by Burgess

Hi friends, I am very weak looking in my physical appearance. I have tried a lot to make my body get a good built up; including a healthy diet plan and tough work out sessions, but did not get any satisfactory results in my body physique. Does anyone know, what is the best way to get out of this skinny looks?

There really isn't enough information here to evaluate what you mean by a healthy diet plan and hard workouts.

If you're a young male with no factors that might compromise your ability to grow muscle, there are really only a few principles that need to be minded to grow some muscle. Briefly they are --

1. Lift big
2. Eat big
3. Be consistent

I should give some further detail though. When I say lift big, I mean that if you want to grow muscle, you will be better served by doing multi-joint compound lifts that are moving lots of weight relative to your present strength. Rep ranges of 3 to 6 reps per set with workout total of 15 to 25 reps per lift appear to be the best numbers to stimulate the body to produce testosterone which is what you need in combination with sufficient amounts of protein to build more muscle.

Good, bodygrowing lifts are ones like squats, deadlifts, bench press, standing overhead press, pull ups, power cleans, and barbell rows. There are more, but really, just basic lifts where you have to move heavy objects are the ones that will give your body the message that it needs to grow so it can handle the weight.

So if you take care of that side of things, then you also need to feed your body the protein it will need to make new muscle. Some people find protein shakes helpful in that regard, this past year I put on around 15 pounds of muscle and I just ate a lot of meat and drank a lot of milk.

If you want some more detail, I recommend looking at the Starting Strength Wiki which is an online reference to Mark Rippetoe's book, Starting Strength. You'd also be well served by ordering Rippetoe's book as it will be a more detailed reference about the lifts and program he has used to grow a large number of athletes and regular people who wanted to become bigger and stronger.