I am 14 year old and I am very thin though my weight is 65 kg but will I am thin so I want to know tips to gain body mass and get bigger arms.

Question

1. Start off eating 2000-to-3000 calories per day because?
Your goal is to gain muscle mass without becoming a fat ass so by eating 2000-to-3000 calories per day you're going to gain lots of muscle mass while gaining very little or no fat at all so?
Don't think you have to" bulk up" by constantly eating everything in sight or that you have to eat more than 3000 calories per day but?
Only consider eating over 3000 calories per day if you've been following these 10 important workout tips here along with the other 7 steps in this diet for 2-to-4 weeks & you're still not seeing results and if you don't know?
Go here to see how to count calories and the amount of protein in the foods you eat.
2. Eat 150-to-300 grams of protein per day because?
You simply will not be able to build any muscle without the right amount of protein because your muscles are made up of mostly just protein & water so after you breakdown your muscles doing workouts A, B & C?
You'll have to eat those 150-to-300 grams of protein per day so your muscles can use the protein to recover, repair and regrow itself into a much bigger and stronger muscle but?
Eating more than 300 grams of protein per day will not help you build muscle faster because most of the excess protein you eat will only be used for energy (like carbs) instead of building muscle plus?
Eating more than 300 grams may cause you to have not enough carbs in your diet to gain muscle (see why you need carbs to build muscle) and?
About 25-to-50% of your diet will be protein when you eat 150-to-300 grams of protein per day on a 2000-to-3000 calorie diet and for the rest of your diet?
3. Eat anything you want as long as you're eating 150-to-300 grams of protein per day so?
As long as you're getting 150-to-300 grams or 600-to-1200 calories worth of protein in your diet?
The other 800-to-2400 calories of your 2000-to-3000 calorie diet can come from eating anything you want but don't get too excited about eating the foods you love because?
You'll build muscle faster and put on less fat if you make a majority of the" eat anything you want" part of your diet complex carbs, healthy fats & other healthy unprocessed foods here because?
Complex carbs will give you more energy to lift heavier weights, do more reps & sets when you do workouts A, B & C and if you make simple carbs (or sugary, salty or fatty foods) the majority of the" eat anything you want" part of your diet?
You may start to have massive cravings for many more simple carbs which will make you eat too much or way more than 3000 calories (which won't stop you from gaining muscle) but eating that much will also cause you to put on lots of fat.
4. Drink lots of water because?
The other 70-to-80% of your muscles are made up of water so try to drink at least 1-to-2 liters of water per day or better yet?
Try to drink 1 gallon of water per day which is 4 liters, 16 cups or 128 ounces.
5. Eat whenever you want but?
You may want to eat at least 3 meals a day (even 6 or 7 meals per day) because you may not have the appetite to eat TWO 1000+ calorie meals per day totaling 2000-to-3000 calories and?
Every time you eat a meal during the day you want to have at least 1 serving of protein and for the rest of the meal you can eat whatever you like (see step 3) &?
Make sure that all the servings of protein you eat during the day adds up to 150-to-300 grams of protein.
6. Use a food journal so?
You can make changes to your diet to help you gain muscle mass faster so?
If you're not seeing any visible results after 2-to-4 weeks and you're sure that you're using these 10 important workout tips here along with doing all 7 steps of this diet correctly then?
You would keep adding 250-to-500 calories and/or 25-to-50 grams of protein every 2-to-4 weeks but?
Try not to go over 3000 calories because you may gain way more fat than muscle at that point and/or?
Try not to make more than 50% of your diet protein since that may make you gain muscle slower so?
If you don't use a food journal you'll never know were to start making changes (if needed) in your diet to gain more muscle and If you're gaining muscle but you're not happy with the amount of fat you are also gaining?
Eat 250-to-500 less calories (but never no less than 2000 total calories) and/or?
Make sure a majority of the eat anything you want part of your diet is healthy unprocessed foods here & healthy fats and eat less of these bad foods and/or?
Do more cardio, fat loss intervals but use this tip if doing cardio or intervals when you're working out with weights.
7. Use MRPs and/or protein shakes ONLY if needed because?
Meal replacements (MRPS) & protein shakes are only here to help make it easier for you to get all the 2000-to-3000 calories & 150-to-300 grams of protein you need per day to quickly gain muscle mass so?
If you have a busy schedule where you can't always take more than 10 minutes to eat a meal or if you don't have the appetite or if you're not hungry enough to eat 2000-to-3000 calories per day then?
You'll definitely need MRPS like Labrada MRP and/or protein shakes like Optimum nutrition whey to gain muscle mass but?
If you have the time and the appetite for 2000-to-3000 calories per day then save your money and get all of your calories & protein from regular foods but realistically?
You will need to use a MRP and/or a protein shake to help you get all the 2000-to-3000 calories & 150-to-300 grams of protein you need to build muscle so?

Neha Bhatia · Accepted Answer

1. Start off eating 2000-to-3000 calories per day because?
Your goal is to gain muscle mass without becoming a fat ass so by eating 2000-to-3000 calories per day you're going to gain lots of muscle mass while gaining very little or no fat at all so?
Don't think you have to" bulk up" by constantly eating everything in sight or that you have to eat more than 3000 calories per day but?
Only consider eating over 3000 calories per day if you've been following these 10 important workout tips here along with the other 7 steps in this diet for 2-to-4 weeks & you're still not seeing results and if you don't know?
Go here to see how to count calories and the amount of protein in the foods you eat.
2. Eat 150-to-300 grams of protein per day because?
You simply will not be able to build any muscle without the right amount of protein because your muscles are made up of mostly just protein & water so after you breakdown your muscles doing workouts A, B & C?
You'll have to eat those 150-to-300 grams of protein per day so your muscles can use the protein to recover, repair and regrow itself into a much bigger and stronger muscle but?
Eating more than 300 grams of protein per day will not help you build muscle faster because most of the excess protein you eat will only be used for energy (like carbs) instead of building muscle plus?
Eating more than 300 grams may cause you to have not enough carbs in your diet to gain muscle (see why you need carbs to build muscle) and?
About 25-to-50% of your diet will be protein when you eat 150-to-300 grams of protein per day on a 2000-to-3000 calorie diet and for the rest of your diet?
3. Eat anything you want as long as you're eating 150-to-300 grams of protein per day so?
As long as you're getting 150-to-300 grams or 600-to-1200 calories worth of protein in your diet?
The other 800-to-2400 calories of your 2000-to-3000 calorie diet can come from eating anything you want but don't get too excited about eating the foods you love because?
You'll build muscle faster and put on less fat if you make a majority of the" eat anything you want" part of your diet complex carbs, healthy fats & other healthy unprocessed foods here because?
Complex carbs will give you more energy to lift heavier weights, do more reps & sets when you do workouts A, B & C and if you make simple carbs (or sugary, salty or fatty foods) the majority of the" eat anything you want" part of your diet?
You may start to have massive cravings for many more simple carbs which will make you eat too much or way more than 3000 calories (which won't stop you from gaining muscle) but eating that much will also cause you to put on lots of fat.
4. Drink lots of water because?
The other 70-to-80% of your muscles are made up of water so try to drink at least 1-to-2 liters of water per day or better yet?
Try to drink 1 gallon of water per day which is 4 liters, 16 cups or 128 ounces.
5. Eat whenever you want but?
You may want to eat at least 3 meals a day (even 6 or 7 meals per day) because you may not have the appetite to eat TWO 1000+ calorie meals per day totaling 2000-to-3000 calories and?
Every time you eat a meal during the day you want to have at least 1 serving of protein and for the rest of the meal you can eat whatever you like (see step 3) &?
Make sure that all the servings of protein you eat during the day adds up to 150-to-300 grams of protein.
6. Use a food journal so?
You can make changes to your diet to help you gain muscle mass faster so?
If you're not seeing any visible results after 2-to-4 weeks and you're sure that you're using these 10 important workout tips here along with doing all 7 steps of this diet correctly then?
You would keep adding 250-to-500 calories and/or 25-to-50 grams of protein every 2-to-4 weeks but?
Try not to go over 3000 calories because you may gain way more fat than muscle at that point and/or?
Try not to make more than 50% of your diet protein since that may make you gain muscle slower so?
If you don't use a food journal you'll never know were to start making changes (if needed) in your diet to gain more muscle and If you're gaining muscle but you're not happy with the amount of fat you are also gaining?
Eat 250-to-500 less calories (but never no less than 2000 total calories) and/or?
Make sure a majority of the eat anything you want part of your diet is healthy unprocessed foods here & healthy fats and eat less of these bad foods and/or?
Do more cardio, fat loss intervals but use this tip if doing cardio or intervals when you're working out with weights.
7. Use MRPs and/or protein shakes ONLY if needed because?
Meal replacements (MRPS) & protein shakes are only here to help make it easier for you to get all the 2000-to-3000 calories & 150-to-300 grams of protein you need per day to quickly gain muscle mass so?
If you have a busy schedule where you can't always take more than 10 minutes to eat a meal or if you don't have the appetite or if you're not hungry enough to eat 2000-to-3000 calories per day then?
You'll definitely need MRPS like Labrada MRP and/or protein shakes like Optimum nutrition whey to gain muscle mass but?
If you have the time and the appetite for 2000-to-3000 calories per day then save your money and get all of your calories & protein from regular foods but realistically?
You will need to use a MRP and/or a protein shake to help you get all the 2000-to-3000 calories & 150-to-300 grams of protein you need to build muscle so?