hey guys, I'm a 16 year old male who will be a senior in high school next year and I need a little help. My natural body build is really small, right now I'm 5 '10 and 116 pounds, my 8 year old little brother weights almost as much as I do and we can almost fit into the same shorts. School has just let out and I have decided to devote my summer to gain some body mass. Obviously I want most of it to be muscle so I got a membership for the local gym and am going to be going to it regularly. on top of that im going to eat a crap load of food and make sure and get plenty of sleep every night. the basic plan I was thinking of was working out monday through thursday at the gym, doing a card deck workout on friday, running a couple miles on saturday, and then doing nothing on sunday. some people say you should only work out like 2 times a week but I really need it and I have nothing better to do anyway. im pretty inexperienced when it comes to this stuff so id really appreciate any input

1. add creatine powder to your diet
2. When you go to do your workouts try having a scoop or two of some whey protein and then have another full shake when you are finished. If your body has the right fuel to burn when you are working out then you will get a better lift in and build more muscle. The protein afterwards will help to feed you muscles after they have been worked and build them up much quicker.
3. Hi,

   I've tried so many different diets in the last 10 years that I can say now, they don't work!
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   Good luck!

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