1) increase your caloric intake, and
2) workout. This combination will provide the desired results.

In gaining muscle mass, the caloric intake must be increased. You have to take in more calories that your body is used to: take in more proteins and fats-your body has no choice but to gain weight. While nutritional supplements may be utilized, this should NOT be used as a substitute for a healthy diet. The increased calories are then offset by working out with weights in order to achieve the increased muscle mass you desire. This workout will stimulate growth by “overloading” the muscles. The combination of caloric building blocks (which help rebuild and repair muscle tissue) along with the increase workout.
If you are among the millions who constantly try to gain weight and build muscle mass, remember that a firm commitment, the proper diet, and a good weight-training regimen are the best ways to succeed in reaching your goal. A muscle mass building diet includes plenty of protein and enough calories to promote weight gain.

Protein is a critical element in any mass building diet. Ideally, you should eat one and a half grams of protein per pound of body weight. While this seems like a lot of protein, spread over several small meals each day it will be a lot easier to meet this goal. Fish, poultry, eggs, and lean red meat are excellent sources of protein. Lots of fresh vegetables and simple carbohydrates combined with plenty of protein should allow you to meet your calorie quota each day. The best muscle building diet is a combination of consuming adequate calories and the proper types of foods.
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