How do I put on weight and gain muscle/strength?
Nabz91 Asked: How do I put on weight and gain muscle/strength?
I play football/soccer and my only major problem is my strength. I've always been one of the weakest on the team and although I am technically one of the best (I have been told, I don't want to sound big headed!) I find myself getting outmuscled and pushed off the ball easily.
**I'm 20, 5ft8 and weigh 56kg :/
I'm looking to build a strong body overall so that I can weather challenges and even out muscle those who have done so to me so many times in the past.
I have devised a diet plan and will be following the stronglifts 5×5 workout (Google it if you are unsure what it is). I also train for football 5 x's a week and play a match on Sundays.
*My diet will look like this:
Breakfast – Porridge oats made with milk, and a glass of apple or orange juice
Snack – 3 eggs, 2 pieces of wholemeal toast and a piece of fruit
Lunch – skinless chicken breast sandwich, lettuce, tomato and a piece of fruit
Snack – low fat yoghurt and a banana
Post workout – Protein Shake
Dinner – Chicken breast, pasta or rice and mixed vegetables (broccoli, Cauliflower and carrots)
Snack – handful of mixed fruit and nuts
***Water will accompany every meal and also be consumed throughout the day
If I do all this for 6 months, will I see a drastic improvement in my strength, muscle size and weight? What about in 1 month? Will there be any visible changes? Thanks for your help! 
Answers:
eat lots of peanuts & excercise
Definetly!! All the protein in your diet will definitely help boost your strength. Also try supercircuits e.g. 12 push ups 12 bench presses 12 up right rows x 3 etc. (working similar muscle groups constantly). You probably want to mix up your diet to get all the right nutrients too. The more colour, the more variety. Same with the meat. Chicken twice a day everyday isn't that good for you. Try mixing it up with red meat and fish! Some days you could also try chickpeas etc (a very high proteing vegetarian source) just so you don't overload your body with cholesterol. I would also say max 1 or 2 eggs a day unless it is only the egg white you are eating as the yolk is also extremely high in cholestrol.
I'm on my iPod so I'm not going to to type a whole lot. But the key to muscle strength/gain is a lot of protein, 6 meals a day. If you're gonna use shakes always go for the whey ones. And it's not about lifting weights every single day because your muscles need to recover, so doyour workout one day, rest the next and so on.
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Yes you will so long as you are following the program properly and using good form. Don't mess with the program, and don't try and add lots of weight when you're not confident that you're doing the exercise properly and safely. In 1 month there will probably be very minor visible changes, in 6 months it should be very noticeable. Just make sure you eat a hell of alot, your diet looks okay but also drink lots of whole milk throughout the day. Milk is brilliant. If you're not gaining at least 1lb of weight a week then you're not eating enough. Stronglifts 5×5 is a good program to start on, I'd say starting strength is superior for athletes due to the fact it has power cleans instead of barbell rows but it's not a big difference.
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