Need to gain mass.

[Cross]

Hey guys, im trying to put on my muscle. Im 5"4 and 120 pounds (yes, im asian. Thai actually) And I know you need to eat lots to gain mass but what sorts of foods and how often? Also will Whey Protein powder help? Thanks for any help. And the mass I want to get is the mass you would want to build muscle with.
If I wanted to get fat, I probably would already know how.
Thanks for the help.

 

[ludichris]

There are a couple of factors to gaining weight. Eat big but eat clean, lots of whole grains, lots of leafy greens, lots of lean protein, simple carbs in moderation. At least 5-7 meals per day. Snack on things like almonds and yogurt, things with good calories and high nutritious value. If your numbers of calories in is greater than your calories out, you should be gaining weight. If you're eating is clean, you should be gaining lean muscle. Lift BIG. Lots of guys think they lift heavy and really haven't scratched the surface of what their body is capable of. Big weight = big muscles. And get AMPLE rest. 7-8 hours of UNINTERRUPTED sleep per night, and on your days off at-least have one day where you barely move. Your body needs to heal to grow.

(From the stickies - always read the stickies, some guys will absolutely rip you for posting stuff asked often and answered in a sticky)

 

[Orion]

Read the stickies in this forum and the strength and power forum. Especially Berardi's 7 habits article.

It'll explain pretty much everything you need to know.

 

[Cross]

Thanks man. Greatly appreciated.

 

[ludichris]

Read the stickies in this forum and the strength and power forum. Especially Berardi's 7 habits article.

It'll explain pretty much everything you need to know.

Ahh, yes forgot to tell him about the 7 habits...

Heres a direct link... http://www.johnberardi.com/articles/nutrition/7habits.htm