how to gain weight and muscle

[lakerfan]

my name is Thilan
i need help to gain weight and muscle at the same time
im 16 years old and too skinny
i hav four pack abs and want to make it 6

i hav some muscle definition in my biceps and triceps
i wanna make it bigger and work on getting six pack abs

please give me some tips on gaining weight and muscle please!!!

[.V.]

Look in the exercise descriptions section and choose resistance exercises so that you can work every muscle in your body once or twice during the week.

Look in the nutrition section and figure out the foods you need for your body. A good starting point would be Protein 1.5-2g/lb of lean body mass, Carbohydrate 1.5-2g/lb of lean body mass, and fat 0.5-1g/lb of lean body mass.

Eat enough, lift heavy enough, and rest enough - you should then get the results you are seeking.

Read this sticky in the Diet & Nutrition forum. It has some great advice.