How can I gain weight and muscle mass at the same time?

I am 14 years old, about 5’6", and a little bit over 100 lbs. I want to gain muscle mass and gain weight. What types of food(s) should I eat daily, and how many times a day? Anything else would be appreciated.

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  1. michaelbruce1 says:

    lift heavy weights. 6 – 10 reps, sets of 3.

    the best exercises for gaining muscle are chest press, deadlifts, squats and pull ups.

    you need to be eating at least 1g of protien for every 1lb of body weight in order to gain muscle. get this by mainly eating fish and chicken breast.

    as you gain muscle your weight will also increase, if your eating right and exercising well you could gain between 1lb – 2lbs a week.

    http://www.bodybuilding.com/fun/index.html

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