How to gain lean body mass

Question
hi i am college student, my college time is 9am to 5 pm. my height is 6(183cms)weight-59kgs, age 22yrs.plz tell me what type of diet can i take to gain my weight

Answer
Dear Pramod,

You are interested in muscle gain not fat gain, right? If so, you might want to find time to educate yourself in the nutrition and exercise matters. In two words, learn how exactly eat and what type of exercise, how often and at what intensity you should do to build muscle and shape up your body.

Tom Venuto once said: "Do yourself a favor; stop wasting your time searching for an easy way, because it doesn't exist. Just eat big, work hard, work heavy on the basic exercises and get plenty of recuperation and you'll soon be adding pounds of lean body mass faster than you ever thought possible."

A couple of suggestion on where to start.

How to gain muscles
http://atkinszone.com/exercise/2008/09/how-to-gain-muscles.html

The secret to gaining lean body weight
http://atkinszone.com/exercise/2008/09/secret-to-gaining-lean-bodyweight.html

Meal frequency, meal ratios and food selection
http://atkinszone.com/fat_loss/2008/09/meal-frequency-meal-ratios-and-food.html

Maximum Muscle Plan
http://atkinszone.com/exercise/2007/09/maximum-muscle-plan.html

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