So I need a work out plan...

Mussel growth is all about the release of testosterone and then having adequate fuel to repair the mussels that you work. This means that at the end of the day you need to have a caloric surplus. Diet, believe it or not, is the most important part of building mussel. If you put crap in you get crap out. You want to focus on eating lean non-processed foods. If you are really serious about building mussel there is a diet called the ketogenic diet. This is pretty intense, I was on it for a year and saw great results, but it became very hard to maintain. Pretty much you eat about 60% protien, 30% fat and 10% carbs (this can be very difficult).

what you need to do is this:

Workout:  lift heavy, by heavy i mean your worksets should be in the 6-8 rep range, any higher and you need to up the weight. Do not forget about squats and deadlifts, they should be extra heavy in the 4-6 rep range.  Also just stick to compound movements, don't do any(or very little) concentration excercises.

Working out is about 30% of it though.  you need to eat.  If you are like me and you have trouble gaining, and litterally cannot gain fat, then EAT what ever you can find, the most calorically dense the better. 

Diet: You should eat every 2.5 -3 hours.  It should be a FULL MEAL.  this is non negotiable.  it should be around 600-1000 calories with around 50 grams of protein, and the rest carbs.  You need to remember to get verggies in their also.  and also drink a ton of milk, and 3-4 liters of water a day.  If you don't like milk you are giving up your cheapest best friend in the fight to gain weight. 

Sample diet:

7:00am- 50gram protein shake + bowl of granola w/milk + cup of yogurt (eating time=15 minutes)
10am- big muffin(in class)
11am-2 baked potatoes with a can of chili covered in cheddar cheese + 24oz Whole milk
1pm- piece of fruit
2pm- handful of salted nuts+dried fruit+banana+glass of milk
2:30pm workout
4pm- 50gram protein shake+creatine
5pm- Big ass bowl of spagetti with italian sausage and red sauce + 2 glasses milk
8pm- Big salad: sauteed eggplant, bell peppers, shrooms, with two chicken breasts over spinach+           olive oil balsamic vinagrette+ chocolate milk
10:30pm- Two PBJ's with as much milk as possible+ cookies

as well i drink about 4-5 liters of water a day(always have cool water on hand and you will begin to crave it)


Rest:  Listen to your body, if you are really feeling rundown, then take a day or two off.  make sure you get between 8-10 hrs of sleep each night, and don't get too hammered on weekends. 

Also start using olive oil in place of margerine, butter, it has tons of good fats in it. 

Lastly if you are actually serious, pick up some test booster from bodybuilding.com and follow the above diet and workout hard and your muscles will explode

this dudes got the right idea.


i wouldnt use creatine starting out though. you could but its not nessessary. the key is eating as much as you can. clean foods. chicken breast, turkey, lean beef. peanut butter. brown rice. whole wheat pasta.
drink a gallon of whole milk a day. you will gain weight.


cannot stress how important squats and deadlifts are.

look into westside barbell for skinny bastards.

Vince Del Monte is all about building mussel on skinny people. You can check out a lot of his stuff on youtube.

just make sure you do everything evenly.. so if you do biceps, you need to do triceps, and if you work on your chest, you need something for your back. pretty basic stuff so you dont end up hunched over like some teenagers when they try to build muscle in certain areas to look big. your body will thank you when youre older

what i have been doing to get stinger is to work different groups of muscles each day so that way the next day they rest up for the next time i work out.  i personally work on bi's, tri's, and ab's one day, chest the next, then back and shoulders for the third.  with a little legs every now and then.  i run after each workout as well to get some cardio in.  californiagrown was definitly right earlier about the dieting, that is the most important part, especially if you want to gain some mass.  i would follow his diet plan to the t, he seems to know wha he is talking about.  you can try muscle builder, but i havent tried it yet, so i cant completely recommend that to you based from my lack of personal experience. 

good luck.  and get ripped.