Need help building muscle

[Revo]

Hi, i'm 17yrs old and i'm very skinny i weight 110lbs and i do eat alot but i got a fast metabolism. Well I've tried to build some muscle and i need help with the diet part, becuz i know u need a good diet to build muscle but i'm clueless and wat i shud do there and I do my exercices at home. Which is basic push-ups/sit-ups 3x rep10 and dumbbell 3x 10rep. I would really appreciate it if u all cud help me out here thxz.

[Boss Man]

Post your meals, and times, and we'll go from there.

Also on't conclude a Fast Metabolism, you might have a slow one.

Evidence suggest people like you and I, (Ectomorphs), have slow Metabolisms, which would mean we use our nutrients better.

Fatter people like Mesomorphs, and Endomorphs, could have Faster ones, as they need the nutrition, to help them pump blood round their bodies better, as they could have things like narrower Arteries, Veins, and Bloodvessels, especially if those Blood pathways are less flexible, possibly due to Salt intake, or contain small fatty deposits, or other issues.

They may have faster metabolisms, if their bodies store calories, before they can be properly used, so then less benefit is derived from anything good they eat, even if they eat 50-100% more calories than most Ectomorphs.

Anyway, like I said, give us a breakdown of your current meals, and times, and we can go from there.

[Revo]

ok well here is my meals:

Morning 7-8am:
Pancakes w/ syrup and eggs and sometimes instead of pancakes i have toast with cream cheese
hot chocolate

Around 10am-11am:
I have like peanut butter and jam sandwich
with a glass of water

12pm-1pm:
I have chicken(fried or baked)
with potato salad or fried rice
with yogurt(sometimes) and glass of water

4pm-5pm:
I have a snack
like anything chips,popcorn
or a granola bar, with glass of water

7pm:
Most of the time it's similar to what i had for lunch

[Boss Man]

Morning 7-8am:
Pancakes w/ syrup and eggs and sometimes instead of pancakes i have toast with cream cheese
hot chocolate
(I'd go for the Toast and Eggs. Pancakes often use regular flour, and probably aren't that great anyway. If you want Cheese, try Low Fat, to cut the bad Fat content down)

Around 10am-11am:
I have like peanut butter and jam sandwich
with a glass of water (I'd have something else in the Sandwhich with more Protein, like a bit of Turkey, or Lean Ham for example.)

12pm-1pm:
I have chicken(fried or baked)
with potato salad or fried rice
with yogurt(sometimes) and glass of water (Baked Chicken, and if you have Rice have Boiled Rice not Fried, and maybe a Yoghurt if desired.)

4pm-5pm:
I have a snack
like anything chips,popcorn
or a granola bar, with glass of water (Go for Granola.)

7pm:
Most of the time it's similar to what i had for lunch (See what I said about Lunch, although I'd go for something like a Vegetable here as opposed to Rice.)

[Revo]

ok thxz and for working out shud i do like 2 days like mon-tues and Wednesday rest and then thur-fri workout and sat sun rest?

For my workout routine
In the morning i do like 5-10mins running

then after i stretch
I do 3x 10 push-ups/sit-ups

and same with dumbells

then i finish with a stretch is that a good workout routine?

[swanso5]

you need more training too...search The Waterbury Method by Chad Waterbury and get back to us with what you can and canlt do equipment wise

[Revo]

Well equipment wise all i got is 10-20lb dumbbells....

[swanso5]

best bodyweight exercises:

squats
lunges
any jumping variation of these
push ups (any variation)
handstand push ups
chin ups
body rows
pistol single leg squats
kinglifts
burpees

search these...you can add wt to the one's that allow you to

[Revo]

Alrite thxz for the help now i can get to building some muscles

[Revo]

Oh and 1 more question i 4got about this?
Uh shud i eat b4 my workout or after?
thxz again

[swanso5]

both

[Revo]

Is it normal that my body feels sore after the workout and the soreness continues to the next day?

[swanso5]

soreness is alright, maybe you need to eat more so you can recover better...

as long as your adding wt or reps to each exercise each session keep on going

[Benjamin]

I always thought my muscles aching the next morning meant i was pushing myself enough?

[swanso5]

it's one sign but increasing the wt is the best one