Im a 19 yr old male and I weigh 130lbs. I am in very good shape and theres hardly any fat on my body between the muscle.

1. even though I am happy with how I look and my shape, I would like to gain more weight. I eat healthy, never hamburgers or junk food.
2. my goal would be around 180-200lbs…how fast can I reach this? and how?
3. no smartass comments/suggestions please.
4. You need to eat or drink 500 to 1000 extra calories each day to gain about one-half to one pound each week. Your dietitian can tell you how many total calories you need each day to gain weight. Do not skip meals or snacks. You may need to plan time for healthy meals and snacks if you are very busy. Eat larger portion sizes (or second helpings) during your meals. The following are other ways to add extra calories to your diet:

   Snacking. Carry healthy snacks with you. If you are not able to fit regular meals into your schedule, eat and drink healthy snacks and beverages throughout the day. Eat extra snacks during the day when you do not normally eat a snack. Ideas for healthy snacks include fruit yogurt, cheese and crackers, peanuts, English muffins, multigrain bagels with cream cheese and jelly, or bran muffins. Examples of snacks that provide about 500 calories are listed below:

   Eight saltine crackers, one ounce of cheese, and one cup of ice cream.

   One cup (8 ounces) of dry cereal with one cup (8 ounces) of whole milk, and one banana, plus one slice of toast with one tablespoon of peanut butter.

   Six graham cracker squares with two tablespoons of peanut butter, two tablespoons of raisins, and one cup (8 ounces) of orange juice.

   Eat healthy foods that are higher in calories.

   Bread: Choose heavy breads such as honey bran, rye and pumpernickel instead of lighter breads such as white bread. Add peanut butter, margarine, jam, or honey for extra calories.

   Cereals: Granola, Grape-Nuts and Raisin Bran are healthy choices and have more calories per serving than puffed rice or corn flakes. The serving size of a cereal is listed on the food label. You can also add more calories to cereals by adding nuts, raisins and other fruits.

   Fruits: Bananas, pineapple, mangos, raisins, dates and dried fruit have more calories per serving than watery fruits. Some examples of watery fruits are watermelon, grapefruit, apples, and peaches. A serving of fruit is one medium banana or apple, one-half cup chopped or canned fruit, or one-fourth cup of dried fruit.

   Vegetables: Starchy vegetables such as corn, carrots, and peas have more calories per serving than less starchy vegetables. Some examples of less starchy vegetables include green beans, broccoli and summer squash. A serving of vegetables is one cup of raw, leafy vegetables or one-half cup of cooked or chopped raw vegetables. Add margarine, almonds and cheese such as mozzarella for extra calories. Stir-frying vegetables with canola or olive oil will also add extra calories.

   Meats: Cook chicken or fish in a small amount of canola or olive oil. Red meats such as beef, pork, and lamb have more calories but they also have more saturated fat. When you eat red meats, choose leaner cuts. Some examples of lean cuts of red meat are round or sirloin steak, ground round, fresh or boiled ham, or center loin chop.

   Beans and legumes: Lentils, lima beans, chili beans, bean burritos and other dried beans are high in calories. These foods are good choices because they also provide carbohydrates and protein.

   You may add extra body fat if you gain weight too quickly, so do this the slow, safe way.

5. I try to eat as much as I can, but I cant seem to gain weight. I dont want to drink those creatine/whey protein shakes because I have educated people saying that they are unhealthy.
6. How can I put some pounds on…I plan on keeping to workout out like I do every other day. and I dont mean pounds of fat…but just get a bigger build and still be in shape.
7. If you're looking to bulk up you should eat a LOT of protein. You don't necessarily have to drink shakes. You can get it from other sources like milk, cheese, beans, red meats, etc.

   You should also add even more resistance on to the sets you're doing. Try to alternate between the areas you're working out.

8. Eat a lot of meat. And I don't mean McDonalds Big macs, I mean like a healthily cooked meal of chicken or steak. Meat has fats in it that are good for your body. Also, milk products are good, for they increase bone density and such. It will take a really long time, I'm guessing about 4 or 5 months. Atleast tor each 180 from 135.

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