[liberman]

(12-13-2012 11:02 AM)Scarecr0w Wrote:  

Hi guys

What advice can you give me to gain weight, i'm a skinny hardgainer in my early 30s and i'm having trouble gaining weight. is it good to eat high calories food like crazy?
what about whey protein? is it safe?
what type of gym routine should be better for people like me?

thanks

buy a weight exercise book with illustrations of the exercises so you know what to do in the gym free weights are best but machines are good for starting. make sure you workout every body part and do compound lifts (squat, deadlift and bench-press) mixed with isolation exercises.
make a 12 week training program split your training program into 3 parts (4 weeks each)
1 light weight high reps 12-14
2 mid weight mid reps 8-10
3 heavy weight low reps 4-8
this insures that your body and muscles are always tested in new ways and will continue to grow. If your a hard gainer (like me) eat as much as you can (limit sugar) try to have 30 grams of protein every 3 hours i,e 9am 12 3pm 6pm 9pm this is the most your body can handle any more and its just wasted protein. Whey protein is the best quality protein you can get (it is absorbed fastest) therefore consume immediately after workout.
It will take a long time to add noticeable weight i have gained 17kg in two years but your strength will likely triple in that time if you are consistent with the program. good luck