I am 23 years old, 5'8" in height. My weight is 56 kg. My daily schedule is busy, sometimes I can not take my meals on time.

I should gain some muscle as my age is growing, looking like a skinny man. My daily routine is as follows:

  • 9 AM wake up
  • 9:30 breakfast
  • 10 AM go to office
  • 3 PM have my lunch
  • 8:30 back from office
  • 10 PM have dinner
  • 11 PM - 2 AM work

and right now I have around 30 minutes to excercise in the morning. I dont have enough time to go to gym, so in this situtation I am thinking of exercising in my home with some small instruments like dumbbells, push-ups, etc.

What will be the healthy and perfect change for me to get some weight? Thanks in advance.

  • How much are you eating, and what kind of food? – Nathan Wheeler Apr 25 '11 at 16:45
  • I am eating regular foods like,three slice bread+egg+vegetables in morning,lunch may be briyinai(rice mix with mutton)/fried chicken/burger and @ dinner rice with meat/fish.thats all – caveeman Apr 25 '11 at 19:15

It's all about diet and exercise. To start with, start keeping a journal of what and when you eat (and how much). Simple short term steps would be:

  • go to a local nutrition store (GNC for example) and get some Whey protein to have on a daily basis
  • vitamins
  • to gain 'mass' you need to lift weights - get some dumbbells for your house - I would recommend 10lb, 35lb and 50lb pairs - and a bench to work from
  • base exercises, including: squats, bench/shoulder press and rows should be part of your 3-4 day a week routine.
  • get some reading done: New Rules of LIfting for example - to get ideas on workout routines and example exercises
  • set aside 45 minutes to 1 hour the 3-4 times a week for your workout.....(get up a little earlier)
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