hi everyone
 

hello everyone i'm new here im 23 and i wanna go bony to muscy hope I can ask or receive some helpful tips suplements stuffs like that will help me and do the dos and the right thing to eat of course the program eat more! startin diet now this week and preparin stretching my body before lifting? what should i do first, get myself a little fatty then thats the time to lift weight? thanks guys ;)



2nd day

Welcome!
This site is great for watching how your food matches your nutritional goals. For exercise, there's a forum here for that, too. Just eat less and move more.

For a wealth of information about both building muscle and nutrition check out Bodybuilding.com. To build muscle you must consume protein. Carbs and Fats don't have the nutritional building blocks needed to build muscle. You should be consuming .5 to 1.0 grams per pound of LEAN body weight. If you eat about 500 calories more daily than you burn you will assure you have the extra calories to build muscle. If you start seeing too much fat then adjust your calories down. You don't have to get fat to build muscles. Lift Heavy! That means using enough weight that you can only perform a lift 4-6 times before your form suffers or you can't perform another repetition. Use cardio sparingly as it tends to burn off not just fat but also the muscle you are looking to build. I would recommend no more than 2 hours a week for cardio. Let us know if you have more questions.