How can I bulk up and increase my muscle mass?

Im a teen whose been lifting for 2-3 years. Doctors tell me that weight lifting doesn’t stunt growth (i’m only like 5’6), even when doing more weight and less reps for bulking up. I want to bulk up fast and increase my muscle mass. I’ve been researching on the internet but I need more answers.
my parents won’t let me use supplements or creatine.

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  1. To focus on gaining muscle you should do the following:
    Increase dietary protein to 1.2-1.6 g per kg of body weight, and this should NOT come from supplements or protein shakes but from actual food because protein is absorbed much better if you gain it from food instead of shakes or supplements.
    You should gain no more than 2 lb a week.
    Your daily caloric intake should exceed caloric needs by only 400-500 calories a day.
    A positive energy balance of 2800 to 3500 calories is needed to gain 1 lb. of muscle tissue.
    Weight gain should be due to increased fat free mass rather than from fat mass.
    You should eat 3 meals a day and 2 to 3 healthy snacks such as dried fruits, nuts, and seeds.
    Protein powders are no more effective than natural protein sources such as lean meats, skim milk, and egg whites.
    Protein and amino acid supplements do NOT promote muscle growth.
    Vitamin B12, boron, and chromium supplementation does not increase muscle mass.

    Also consider the following for a proper diet:
    You have to make sure that you eat right and that means following the food guide pyramid.
    Here are some ways to change the way you eat:
    Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish.
    Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to https://preventdisease.com/home/tips65.shtml to learn more about fiber and tips on how to get more in your diet. You should drink a total of 8 eight-ounce glasses of water a day at least. This is different for everyone, but you should be able to figure out about how much water you need a day. You can go to
    https://preventdisease.com/news/articles/how_much_water.shtml to learn more about how much water you should drink.
    Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched. You can learn more about carbohydrates at the following website.
    https://www.preventdisease.com/fitness/weightloss/articles/carbs.html
    You can also learn how to choose healthy breakfast cereals at the following website
    https://www.drmirkin.com/nutrition/N180.htm
    Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control.
    Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you.
    Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks.
    Try as much as you can to stay away from saturated and trans fat because they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided when possible. The following website offers a plan to follow to help fight fat
    https://msn.prevention.com/article/0,5778,s2-4-60-105-1138-1,00.html
    Watch out for your caffeine intake, you can find how much caffeine is in certain things at the following website.
    https://health.yahoo.com/topic/nutrition/foods/article/mayoclinic/CE619C35-D037-4016-A9CBEA9A3ECBCEB6
    The following website also has a list of the 29 healthiest foods or “power” foods and why they are so
    https://www.bellybytes.com/articles/29foods.shtml
    There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to gain weight based on different factors.
    You can go to this website to calculate an estimate of your total daily energy requirement from your BMR+AMR.
    https://www.preventdisease.com/healthtools/articles/bmr.html
    Here is a helpful website to understand how to manage your metabolism
    https://preventdisease.com/home/weeklywellness163.shtml
    Also here is a helpful website to find out what nutrients a food contains
    https://www.nal.usda.gov/fnic/foodcomp/search/
    Here are some other websites to help you understand how to eat healthier
    https://www.preventdisease.com/fitness/nutrition/articles/healthyeating.html
    https://www.preventdisease.com/fitness/weightloss/articles/management.html

    https://www.mypyramid.gov is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you.
    I have a powerpoint presentation on several of the fad diets that people are on today if you would like to contact me for it.
    I also have a powerpoint presentation on the importance of breakfast if you would like more information on that also.

    Another very important thing is the fact that you HAVE to make sure you give your muscles enough recovery time. This helps them to rebuild themselves and be able to handle the weight you put on them.

    Here are some more great websites for you to check out
    https://www.preventdisease.com/fitness/Strength_Exercises.html
    https://www.preventdisease.com/home/muscleatlas/content.html#102
    https://www.bodybuilding.com/fun/kelly2.htm
    https://preventdisease.com/fitness/fundament/articles/types_exercises.html
    https://www.bodybuilding.com/fun/manny2.htm
    https://www.bodybuilding.com/fun/luis9.htm
    https://www.teenbodybuilding.com/lemare4.htm
    https://www.bodybuilding.com/fun/bbinfo.php?page=BeginningBodybuildingBasics
    Even if you are not looking to gain a whole lot of weight, these websites offer a lot of good information.

  2. With anabolic steroids and a peter pump is what I use. And it gets huge!

  3. Sassy OLD Broad says:

    Lots of protein and alternating your weight routine. Your body gets use to doing the same repetitions all of the time. Perhaps you should get a consult with a trainer at the local gym. It doesn’t cost too much for one session. They know their stuff.

  4. LL Cool J says:

    protein will help in muscle development. you can try a whey protein powder. you can also try creatine that should get you really ripped.

  5. The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

    *1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at https://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

    Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

    Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
    Adults: https://www.halls.md/ideal-weight/body.htm
    Teens/Children: https://www.kidshealth.org/kid/exercise/weight/bmi.html

    It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

    *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

    Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
    https://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

    Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: https://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

    *3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

    Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at https://www.exrx.net/

    A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

    *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

    *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at https://realage.com

    Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.

    *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

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